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Macaroni and cheese Calories
Source of calcium and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Macaroni and cheese (190 g) has 312 calories. That works out to 164 calories per 100 g. It contains 42 g of carbs, 11 g of protein, 11 g of fat and 2.1 g of fiber. Its 24.7 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 64 (medium), so it raises blood sugar at a moderate pace.
Macaroni and cheese Nutrition Facts
Selected: 1 cup (medium) · 190 g
312
KCAL / 190G
Carbs
42g
· 15% DV
Protein
11g
· 22% DV
Fat
11g
· 14% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 14% · Fat 32%
Macaroni and cheese nutrition facts table · 1 cup (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 5.99 g | 30% |
| Trans fat | 0.23 g | |
| Sodium | 741 mg | 32% |
| Total carbohydrate | 42 g | 15% |
| Fiber | 2.1 g | 8% |
| Protein | 11 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Macaroni and cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 190 g | 312 kcal |
| ½ cup (small) | 95 g | 156 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (small) | 150 g | 246 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 1.5 cup (large) | 285 g | 467 kcal |
| 1 pack (medium) | 340 g | 558 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Macaroni and cheese
What is in macaroni and cheese?
Macaroni and cheese is pasta coated in a cheese sauce, commonly made with cheddar, milk, and butter. Boxed versions usually use a prepared cheese-flavored powder, while homemade recipes make the sauce from grated cheese and other basic ingredients.
What is the best cheese for macaroni and cheese?
Sharp cheddar is a popular choice for macaroni and cheese because it brings a distinct cheese flavor. For a smoother sauce, combine it with a good-melting cheese such as Monterey Jack, and grate the cheese yourself so it melts evenly.
How do you make macaroni and cheese creamy?
To make macaroni and cheese creamy, melt the cheese into a warm sauce over low heat rather than boiling it. Stir in the cheese gradually, and loosen the finished sauce with a splash of pasta water or milk if it thickens too much.
Why does the cheese sauce in macaroni and cheese turn grainy?
The cheese sauce in macaroni and cheese often turns grainy when it gets too hot or the cheese is added all at once. Take the sauce off the heat or lower it before adding freshly grated cheese gradually, stirring until smooth.
Is macaroni and cheese better baked or made on the stovetop?
Neither style of macaroni and cheese is universally better: stovetop versions are usually saucier, while baked versions develop a browned top and firmer texture. Choose stovetop for a quick, creamy meal or bake it when you want a crisp topping.
Can you freeze macaroni and cheese?
Yes, you can freeze macaroni and cheese, though its cheese sauce may separate slightly after thawing. Freeze it in an airtight container, thaw it in the refrigerator, then reheat gently with a little milk and stir to bring the sauce back together.
How long does macaroni and cheese last in the fridge?
Macaroni and cheese keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking, and discard them if they develop an unusual smell or appearance.
What goes well with macaroni and cheese?
A crisp green salad, roasted vegetables, or steamed broccoli pairs well with macaroni and cheese. Fresh, lightly dressed vegetables balance the dish’s rich, cheesy texture without making the meal feel overly heavy.
How do you reheat macaroni and cheese without drying it out?
Reheat macaroni and cheese gently on the stovetop with a splash of milk, stirring often until the sauce loosens and warms through. For a microwave, cover the portion and heat in short intervals, stirring between them.
Where did macaroni and cheese come from?
Macaroni and cheese has roots in European pasta-and-cheese dishes, and it became especially popular in the United States. Thomas Jefferson is often associated with its early American popularity after serving a version made with pasta and Parmesan.
Macaroni and cheese Vitamins & Minerals
Vitamins
B12
0.65µg · 27% DV
B2
0.34mg · 26% DV
Folate
102.6µg · 26% DV
B1
0.3mg · 25% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
276mg · 39% DV
Sodium
741mg · 32% DV
Calcium
238mg · 24% DV
Potassium ⭐
205mg · 6% DV
Macaroni and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Macaroni and cheese
To burn the 312 calories in 1 cup (medium) (190 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Macaroni and cheese?
Macaroni and cheese is a familiar American comfort dish: short pasta, often elbow-shaped, coated in a smooth cheese sauce. It is usually served hot as a simple main meal or as a side, and is especially popular for an easy lunch or supper. In the US, it may be homemade or made from a boxed mix; elsewhere, it is easy to adapt with locally available cheeses. A crisp green salad or roasted vegetables make a fresh contrast to its creamy texture.
The pasta supplies most of the carbohydrates, while cheese contributes protein and calcium. It contains 5.8 g of protein per 100 g. For a lighter plate, use a little less sauce and add vegetables.
How Nutritious Is Macaroni and cheese?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Macaroni and cheese Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Macaroni and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Macaroni and cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Macaroni and cheese Fat Profile
SATURATED
5.99g
MONOUNSATURATED
2.76g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.