Lasagna portion calories come to 286 for one piece (206 g) of meat lasagna, or 139 per 100 g. The calories are moderate. Sodium is what stands out: that single piece carries 803 mg, 35% of the daily value. A second helping hits your salt total harder than your calorie total.
286kcal
1 piece · 206 g, with meat
21%protein
15.3 gProtein
33 gCarbs
10.2 gFat
How to burn off 286 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
With meat · per 206 g
Calories
286 kcal
Protein
15.3 g
Carbohydrate
33 g
Fat
10.2 g
Saturated fat
4.8 g
Cholesterol
33 mg
Sodium
803 mg
Potassium
426 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lasagna: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 piece (206 g)
286
15.3 g
33.3 g
10.2 g
803 mg
14%
Cup (250 g)
348
18.6 g
40.4 g
12.4 g
975 mg
17%
100 g
139
7.5 g
16.2 g
5 g
390 mg
7%
3 × 1 piece (206 g)
859
46 g
2,410 mg
5 × 1 piece (206 g)
1,432
76.7 g
4,017 mg
One piece is 286 calories, seconds make it 573
A standard piece of meat lasagna weighs 206 g and lands at 286 calories, about 14% of a 2,000-calorie daily value. That is a fair number for a hot, filling main dish. The trouble with lasagna is rarely the first piece. It is the pan sitting on the table.
Scoop it into a bowl and a cup (250 g) gives you 348 calories, or 17% of the daily value. Go back for a second piece and the plate reaches 573 calories across 412 g. Three pieces, a realistic serving at a family dinner, total 859 calories in 618 g. Most people never weigh lasagna, so the jump from one piece to three is easy to miss.
Five pieces come to 1,432 calories in 1,030 g, which is a whole pan shared by fewer people than planned. If you track intake, decide on the piece before you sit down. Cutting the pan into even squares works better than serving with a spatula and guessing. BodyPal can also log the piece from a photo, which helps when the portion is a loose scoop rather than a neat square.
Carbs bring almost half the calories
The calorie split for meat lasagna is 46% carbs, 32% fat and 21% protein. Per 100 g that works out to 16.2 g carbs, 5 g fat and 7.5 g protein. The pasta sheets and tomato sauce drive the carbs. The meat and cheese supply most of the fat and protein.
Protein is better than many pasta dishes manage. One piece gives 15.3 g, which is 31% of the daily value, and a cup gives 18.6 g. That makes a single piece a reasonable main without a separate protein side. Saturated fat sits at 2.3 g per 100 g, out of 5 g total fat, so close to half the fat is the saturated kind.
Fiber is low at 1.6 g per 100 g, or 3.3 g in a piece. Sugars are 3.3 g per 100 g, mostly from the tomato sauce, so a piece carries 6.9 g. Neither figure is alarming. The low fiber is the reason to add something green next to it.
Sodium is the row to watch
Meat lasagna has 390 mg sodium per 100 g. One piece delivers 803 mg, 35% of the 2,300 mg daily value, while supplying only 14% of the day's calories. Salt outpaces calories by more than double. That gap comes from the cheese, cured or seasoned meat and jarred sauce stacking up in every layer.
A cup brings 975 mg, 42% of the daily value. Two pieces reach 1,607 mg. Three pieces hit 2,410 mg, already past the full-day figure of 2,300 mg from one meal. If you watch sodium, the second piece is the decision that matters most.
The rest of the plate counts too. Garlic bread and a salty dressing push the meal further. If sodium is your concern, pick sides that add volume without much salt and keep the lasagna to one piece.
Build the plate around one piece
One piece of lasagna covers the protein and starch for a meal, so the open slot is vegetables. A large green salad with a light dressing or a pile of roasted vegetables adds bulk and fiber that the lasagna lacks. The plate gets bigger while the calorie total barely moves.
Think of the day as a whole. A piece at dinner uses about 14% of a 2,000-calorie day and 35% of the sodium daily value. Lighter, lower-salt choices at breakfast and lunch leave room for it. If lunch was a deli sandwich or soup from a can, a smaller portion or a cup measured out makes sense.
Leftovers are where portions drift. Cut the cooled pan into equal pieces before storing, and each reheated lunch stays at one known piece instead of a generous scoop.
How does lasagna compare?
Here is how meat lasagna compares with homemade lasagna, curry rice and a salmon portion, per 100 g and per usual serving.
Verdict: For the lowest calories per plate, curry rice at 232 per cup beats this lasagna's 286, while homemade lasagna runs about 1.5 times higher at 424 per piece. For staying full on protein, salmon wins with 25.4 g per 100 g, though its 274 calories per 100 g make it the densest option here.
Lasagna FAQs
How many calories are in a portion of lasagna?
A standard 206 g piece of lasagna with meat is about 286 calories. Per 100 g that is 139 calories.
Is lasagna good for weight loss?
A 206 g portion has 286 calories, 15.3 g protein and 10.2 g fat, and the dish runs a moderate 139 calories per 100 g.
Lasagna portion vs homemade lasagna: which has more calories?
A standard portion of lasagna is 139 calories per 100 g, while home recipe lasagna is 206 calories per 100 g, about 67 more.
How much protein is in a portion of lasagna?
A 206 g piece of lasagna has about 15.3 g protein and 10.2 g fat, from 7.45 g protein and 4.97 g fat per 100 g.
How many calories are in a cup of lasagna?
A cup (250 g) of meat lasagna has 348 calories, 17% of the daily value. It also carries 18.6 g protein and 975 mg sodium, which is 42% of the sodium daily value.
How much sodium is in a piece of lasagna?
One piece (206 g) of meat lasagna has 803 mg sodium, 35% of the 2,300 mg daily value. Per 100 g it is 390 mg, so larger scoops add salt quickly.
How many calories are in two pieces of lasagna?
Two pieces of meat lasagna (412 g) come to 573 calories. They also bring 30.7 g protein and 1,607 mg sodium, a large share of a day's salt in one meal.
How many carbs are in a piece of lasagna?
A piece (206 g) of meat lasagna has 33.3 g carbs, including 3.3 g fiber and 6.9 g sugars. Carbs supply 46% of its calories, mostly from pasta and sauce.
How much fat is in a piece of lasagna?
One piece (206 g) has 10.2 g fat. Per 100 g there are 5 g fat, of which 2.3 g is saturated, and fat provides 32% of the calories.
