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Pasta and spinach in a cheese sauce; provides carbohydrates, dairy protein, and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | |
| Total fat | 16.7 g | 21% |
| Saturated fat | 9.02 g | 45% |
| Trans fat | 0.33 g | |
| Sodium | 990 mg | 43% |
| Total carbohydrate | 42.2 g | 15% |
| Fiber | 3.3 g | 12% |
| Protein | 16.7 g | 33% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 385 kcal |
| 2 tablespoon (small) | 30 g | 53 kcal |
| 100 g | 100 g | 175 kcal |
| ½ cup (small) | 110 g | 193 kcal |
| 1 serving (small) | 180 g | 315 kcal |
| 1 serving (medium) | 250 g | 438 kcal |
| 1.5 cup (large) | 330 g | 578 kcal |
| 1 serving (large) | 350 g | 613 kcal |
Calculated from 175 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 385 calories in 1 cup (medium) (220 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.
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.
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.
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.
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.
Contains these allergens:
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
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.