Calories in Lasagna: Nutrition Facts & Serving Sizes
Per 1 cup 1 serving (225g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 1-cup serving of lasagna (225g) contains 292.5 calories with 14.6g of protein, 31.1g of carbs, and 11.9g of fat. Per 100g, lasagna provides 130 calories, 6.5g of protein, 13.8g of carbs, and 5.3g of fat. Lasagna is a layered pasta dish typically made with flat pasta sheets, ground meat, tomato sauce, and ricotta or bechamel sauce topped with mozzarella. The protein content comes primarily from the meat and cheese layers. Lasagna provides 111mg of calcium per 100g from the dairy ingredients (about 11% daily value) and 26.2mcg of selenium (about 48% daily value). Selenium is an antioxidant that supports thyroid function and immune health. The sodium content is 284mg per 100g, reaching 639mg in a single cup serving. Lasagna is a solid post-workout carb and protein meal in a reasonable portion. The combination of protein and carbs supports glycogen replenishment and muscle repair after training. However, restaurant and homemade portions are often much larger than one cup, so calorie awareness is key.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup 1 serving (225g) | 292.5 | 14.6g | 31.1g | 11.9g | 3.8g |
| 100g | 130 | 6.5g | 13.8g | 5.3g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 | 7% |
| Protein | 6.5g | 13% |
| Total Fat | 5.3g | 7% |
| Saturated Fat | 2.1g | 11% |
| Total Carbohydrates | 13.8g | 5% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 4.2g | 8% |
| Sodium | 284mg | 12% |
| Cholesterol | 13mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.1g | 1% |
| Cholesterol | 13mg | 4% |
| Calcium | 111mg | 9% |
| Iron | 1.3mg | 7% |
| Potassium | 182mg | 4% |
| Vitamin A | 46mcg | 5% |
| Vitamin C | 17.1mg | 19% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.6mcg | 25% |
| Magnesium | 21mg | 5% |
| Phosphorus | 107mg | 9% |
| Zinc | 0.9mg | 8% |
| Selenium | 26.2mcg | 48% |
| Folate | 51mcg | 13% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.4mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lasagna
Lasagna is a mixed-macronutrient meal that delivers protein, carbs, and fat together. For a post-workout meal, this combination supports muscle protein synthesis and glycogen replenishment simultaneously. A cup serving at 14.6g of protein is modest, so pairing it with a protein shake or extra meat layer helps hit protein targets.
The selenium content at 26.2mcg per 100g is the standout micronutrient. A single cup provides over 100% of the daily selenium requirement (55mcg for adults). Selenium acts as an antioxidant, supports thyroid hormone conversion, and has been studied for its role in protecting cells from oxidative damage during intense training.
Calcium at 111mg per 100g supports bone density and muscle contractions. For younger adults who are still building peak bone mass, adequate calcium intake is important. Lasagna with cheese provides a meaningful contribution to daily calcium needs.
Vitamin B12 at 0.6mcg per 100g and vitamin B6 at 0.1mg support energy metabolism and nervous system function. Folate at 51mcg per 100g supports DNA synthesis and cell repair, particularly relevant during periods of rapid muscle growth.
The fiber content of 1.7g per 100g (3.8g per cup) supports digestive health and helps moderate the glycemic response from the pasta.
Dietary Considerations
Lasagna contains gluten from pasta noodles and dairy from cheese and bechamel. It is not suitable for gluten-free, vegan, or dairy-free diets without significant modification. Lasagna is not keto-friendly at 13.8g of carbs per 100g. For weight loss, portion control is key. A single cup at 292.5 calories is manageable within a calorie deficit, but typical restaurant servings can be double this amount. Lasagna is a moderate-sodium food at 284mg per 100g. Vegetarian lasagna (using vegetables instead of meat) is widely available.
Daily Intake (100g)
100g of lasagna provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lasagna?
A 1-cup serving of lasagna (225g) contains 292.5 calories. Per 100g, lasagna has 130 calories. A typical restaurant slice may contain 300 to 500 calories depending on portion size and recipe. Always weigh portions for accurate tracking.
Is lasagna good for weight loss?
Lasagna can fit into a weight loss diet in controlled portions. A 1-cup serving at 292.5 calories provides 14.6g of protein and 31.1g of carbs. The key is keeping portions to a single cup and pairing with a large salad or vegetables to add volume without significant calories.
How much protein in lasagna?
A 1-cup serving of lasagna (225g) provides 14.6g of protein. Per 100g, lasagna has 6.5g of protein. The protein comes mainly from the meat layer and cheese. If you need more protein, add extra ground beef or ricotta to the recipe.
Is lasagna high in sodium?
Lasagna has moderate to high sodium at 284mg per 100g. A single cup serving (225g) delivers 639mg of sodium, about 28% of the daily recommended limit of 2,300mg. Homemade lasagna allows you to control sodium by using lower-sodium tomato sauce and reducing added salt.
How many carbs in lasagna?
A 1-cup serving of lasagna (225g) contains 31.1g of carbs with 3.8g of fiber. Per 100g, lasagna has 13.8g of carbs. The carbs come primarily from pasta noodles and tomato sauce. Lasagna is not suitable for low-carb or keto diets.
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