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Spinach Mac and Cheese Calories

Pasta and spinach in a cheese sauce; provides carbohydrates, dairy protein, and calcium.

CALORIES · 100 G

175kcal

GI

55medium

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.5g

Quick answer

1 cup (medium) of Spinach Mac and Cheese (220 g) has 385 calories. That works out to 175 calories per 100 g. It contains 42.2 g of carbs, 16.7 g of protein, 16.7 g of fat and 3.3 g of fiber. Its 77 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Spinach Mac and Cheese Nutrition Facts

Selected: 1 cup (medium) · 220 g

385

KCAL / 220G

Carbs

42.2g

· 15% DV

Protein

16.7g

· 33% DV

Fat

16.7g

· 21% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 17% · Fat 39%

Spinach Mac and Cheese nutrition facts table · 1 cup (medium) (220 g)

NutrientAmount% DV
Calories385 kcal
Total fat16.7 g21%
Saturated fat9.02 g45%
Trans fat0.33 g
Sodium990 mg43%
Total carbohydrate42.2 g15%
Fiber3.3 g12%
Protein16.7 g33%

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 Spinach Mac and Cheese?

ServingAmountCalories
1 cup (medium)220 g385 kcal
2 tablespoon (small)30 g53 kcal
100 g100 g175 kcal
½ cup (small)110 g193 kcal
1 serving (small)180 g315 kcal
1 serving (medium)250 g438 kcal
1.5 cup (large)330 g578 kcal
1 serving (large)350 g613 kcal

Calculated from 175 calories per 100 g.

Frequently Asked Questions About Spinach Mac and Cheese

What is Spinach Mac and Cheese?

Spinach Mac and Cheese is macaroni coated in cheese sauce with spinach mixed in. It is commonly made with elbow pasta and cheddar, and can be served straight from the stovetop or baked until the top is golden.

How do you make Spinach Mac and Cheese from scratch?

Make Spinach Mac and Cheese by combining cooked pasta, a smooth cheese sauce, and spinach. Stir the spinach into the sauce until wilted, then fold in the pasta; bake it in an oven-safe dish if you want a browned top.

What cheese is best for Spinach Mac and Cheese?

Cheddar is a classic choice for Spinach Mac and Cheese because it brings a sharp, familiar flavor. For a smoother sauce, combine it with a good-melting cheese such as Monterey Jack, and stir the cheese in over low heat.

Can you use frozen spinach in Spinach Mac and Cheese?

Yes, frozen spinach works well in Spinach Mac and Cheese. Thaw it first and squeeze out excess water so the sauce does not turn watery; fresh spinach can be stirred in directly and cooked until wilted.

How do you stop Spinach Mac and Cheese from getting watery?

Keep Spinach Mac and Cheese from getting watery by removing excess moisture from the spinach and draining the pasta thoroughly. Frozen spinach should be squeezed after thawing, while fresh spinach can be briefly cooked to release and evaporate some of its liquid.

Why is the cheese sauce in Spinach Mac and Cheese grainy?

A grainy Spinach Mac and Cheese sauce usually means the cheese got too hot or was added too quickly. Take the sauce off the heat or lower it before stirring in grated cheese gradually, and avoid letting the sauce boil afterward.

Can Spinach Mac and Cheese be baked?

Yes, Spinach Mac and Cheese can be baked after the pasta and sauce are combined. Transfer it to an oven-safe dish and add breadcrumbs or extra cheese on top for a crisp, browned finish; avoid overbaking or the pasta may dry out.

What goes well with Spinach Mac and Cheese?

A crisp salad or roasted vegetables pair well with Spinach Mac and Cheese because they balance its creamy texture. For a more substantial meal, serve it alongside grilled chicken or another simply seasoned protein.

How long does Spinach Mac and Cheese last in the fridge?

Spinach Mac and Cheese keeps in the refrigerator for about three to four days when stored in a covered container after cooling. Reheat it until hot throughout, adding a splash of milk if the sauce has thickened.

Can you make Spinach Mac and Cheese ahead of time?

Yes, you can assemble Spinach Mac and Cheese ahead and refrigerate it before baking. Keep it covered, then stir in a little milk before it goes into the oven if the pasta has absorbed much of the sauce.

Spinach Mac and Cheese Vitamins & Minerals

Vitamins

Vitamin K

77µg · 64% DV

B12

0.99µg · 41% DV

B2

0.4mg · 31% DV

Vitamin A

209µg · 23% DV

Minerals

Selenium

26µg · 47% DV

Sodium

990mg · 43% DV

Phosphorus

297mg · 42% DV

Calcium

330mg · 33% DV

Potassium ⭐

374mg · 11% DV

Spinach Mac and Cheese Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

23.3
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spinach Mac and Cheese

To burn the 385 calories in 1 cup (medium) (220 g):

🚶

95min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Spinach Mac and Cheese?

Spinach Mac and Cheese combines pasta with a creamy cheese sauce and spinach. It builds on mac and cheese, a North American comfort-food staple especially associated with the United States; spinach brings a fresh, gently earthy note to the rich sauce.

Serve it hot as a main or as a side with roasted vegetables or grilled meat. The pasta makes it a carbohydrate-rich dish, while the cheese sauce contributes dairy protein and calcium; spinach adds some fibre. For a lighter-feeling bowl, stir in extra spinach and use a more modest amount of sauce. A crisp green salad alongside also balances the creamy texture.

How Nutritious Is Spinach Mac and Cheese?

Nutrient density

Medium

38/ 100

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

41/ 100

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 Spinach Mac and Cheese Processed?

NOVA 2

Minimally 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 Spinach Mac and Cheese Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Spinach Mac and Cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Spinach Mac and Cheese Fat Profile

SATURATED

9.02g

MONOUNSATURATED

4.62g

POLYUNSATURATED

1.21g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.