Some nutrition facts
|Traditional (red) lasagna||Green lasagna||Vegan lasagna|
(follows from main page) Undoubtedly, the first thought goes to calories. A rough evaluation says that lasagna has about 350 calories a portion, where a portion is a square of 6cm per 20cm (about 200gr).
If we reckon calories for each 100 gr of product, we get (more or less) 163 calories for 100 gr of Lasagna.
How many proteins, carbohydrates, fats?
The distribution of the main nutritive elements are:
- Proteins about 20gr of proteins for portion, 10 gr for 100 gr of product.
- Carbohydrates as we expect, they are high. The valuation is 40gr for portion, about 20 gr for 100 gr of product.
- Fats butter and Bechamel obviously gives a big contribution to this voice, which is 22 gr for portion and 11 for each 100 gr of product.
Not surprisingly, Bechamel sauce, butter and pasta sheets are the three key factors that most contributes to increase the amount of calories in lasagna, not to mention the pig meat. Remember that pig meat is rich in fats, and pasta is highly energetic.
Fats reach the highest level in butter, Bechamel and pig meat. In details, 500 gr of sauce have 80 gr of fats, 300 gr of pig meat have 94 gr.
The evaluation of the US Department of Agriculture (2011) (USDA web site) is slightly different from the Italian evaluations. 100 gr of lasagna have 127 calories, and the distribution is:
- 40% carbohydrates;
- 26% proteins;
- 33% fats;
Lasagna seems to be lighter in the US. The quantity of sauces that is employed naturally affects these results. So, the truth is that a very accurate measurement is not possible.
Green lasagna shows better nutritional values for people on a diet: calories are still high, but fats decrease to a 4/5 gr for 100 gr of product, as the pig meat is replaced by cheese and spinach. The situation decisively improves in case of vegan lasagna (there is neither butter, nor Bechamel, nor cheese, nor meat): according to an evaluation, the distribution is about 6 gr of fats, 12 gr of protein, and 220 calories a portion.
Not so bad! But one needs to utilize only soya milk and tofu.
Tips to make your lasagna lighter
- Abolish Bechamel. Bechamel is not strictly necessary, some regional recipes (like "Vinceisgrass", from the area of Ancona) do not utilize this sauce;
- Utilize only beef meat. Beef meat is less rich in fats than pig meat;
- Utilize only olive oil.
Lasagna and cholesterol
100 gr of traditional lasagna have about 24 gr of cholesterol. Don't forget that the main ingredient of traditional lasagna - butter, red meat, pig meat, cheese - are rich in cholesterol. On the contrary, pasta in itself is poor in cholesterol.
It is clear that lasagna could be inappropriate for people with health problem. Especially patients with high level of cholesterol should avoid traditional lasagna.
An alternative to traditional lasagna can be vegan lasagna. The level of cholesterol decreases, as meat and cheese are not utilised.