1 serving (250 grams) contains 320 calories, 14.0 grams of protein, 14.0 grams of fat, and 34.0 grams of carbohydrates.
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Nutrition Information
Calories |
256 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 912 mg | 39% | |
| Total Carbohydrates | 27.2 g | 9% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 4 g | ||
| protein | 11.2 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 200 mg | 15% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mac and cheese
Mac and cheese, a popular comfort food originating in Europe and later popularized in American cuisine, is a baked or stovetop dish typically made with pasta and cheese sauce. The dish is nutrient-dense, primarily providing carbohydrates from the pasta and fats and proteins from the cheese. It is also a source of calcium, vitamin A, and B vitamins from the cheese. However, mac and cheese can also be high in saturated fats and sodium, depending on the preparation. Homemade versions allow for better control of ingredients, making it possible to add more nutritional value with whole-grain pasta, lower-fat cheese, or added vegetables.
Health Benefits
- Rich source of calcium: The cheese in mac and cheese contributes to bone health and dental health, providing about 20% of the daily calcium requirement in a standard serving.
- Provides protein: Cheese and milk-based sauces add high-quality protein, which supports muscle repair and growth, offering approximately 10-15 grams of protein per serving.
- Vitamin A content: Cheese is a good source of vitamin A, which is important for vision, immune function, and skin health.
Dietary Considerations
Selection and Storage
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming. If freezing, use freezer-safe containers and consume within 1-2 months.
Common Questions About Mac and cheese Nutrition
Is mac and cheese high in protein?
Mac and cheese contains a moderate amount of protein, primarily from the cheese and, if included, milk or cream. A typical serving (1 cup) provides about 8-10 grams of protein, depending on the recipe or brand. Adding extra cheese, milk, or protein-rich ingredients like chicken can increase the protein content.
Can I eat mac and cheese on a keto diet?
Traditional mac and cheese is not keto-friendly because it's high in carbohydrates due to the pasta. A typical serving can have 30-40 grams of carbs, far exceeding the daily carb limits for a keto diet. However, keto-friendly versions made with low-carb pasta alternatives like cauliflower or zucchini can be a good option.
Is mac and cheese healthy to eat?
Mac and cheese is an excellent source of calcium and energy but can be high in calories (300-450 per cup), saturated fat, and sodium. Homemade versions using whole-grain pasta, reduced-fat cheese, and added vegetables can make it a healthier option. Consuming it in moderation is key.
What is the recommended serving size for mac and cheese?
The standard serving size for mac and cheese is typically 1 cup cooked, which is about 150-200 grams. This portion usually contains 300-450 calories, but exact amounts may vary depending on the recipe or brand. Adjust servings if adding extra sides or entrées to balance your meal.
How does mac and cheese compare to other pasta dishes?
Mac and cheese tends to be more calorie-dense and higher in saturated fat compared to pasta dishes with lighter sauces like marinara, due to its heavy cheese and cream content. However, it can also be more nutrient-dense if fortified with calcium and protein. For a healthier comparison, consider ingredients, portion sizes, and preparation methods.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Mac and cheese DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans: Dairy and Cheese RecommendationsU.S. Department of Health and Human Services (HHS)Discusses dietary recommendations for cheese consumption within the context of healthy eating patterns.
- NIH Office of Dietary Supplements: Calcium Fact SheetNational Institutes of Health (NIH)Explains the importance of calcium, a key nutrient found in the cheese component of mac and cheese.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
