Nutrition facts · USDA values per 100 g
Calories & Macros in Macaroni and Cheese
Quick answer
Macaroni and Cheese has 223 kcal per 100 g. 1 cup (230 g) has 513 kcal, 20 g of protein, 53.1 g of carbs and 24.2 g of fat.
- Calories
- 223kcal
- per 100 g
- Protein
- 8.7g
- per 100 g
- Carbs
- 23.1g
- per 100 g
- Fat
- 10.5g
- per 100 g
- Protein 16% · 8.7 g
- Carbs 42% · 23.1 g
- Fat 42% · 10.5 g
Calories in any amount of Macaroni and Cheese
Weigh your portion and type it in, in grams or ounces; it starts at 1 cup (230 g). Every value scales from the USDA figures per 100 g, so 250 g has two and a half times the calories of 100 g.
- Calories
- 513kcal
- Protein
- 20g
- Carbs
- 53.1g
- Fat
- 24.2g
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28.3 g) | 63 kcal | 2.5 g | 6.5 g | 3 g |
| 50 g | 112 kcal | 4.3 g | 11.5 g | 5.3 g |
| 100 g | 223 kcal | 8.7 g | 23.1 g | 10.5 g |
| 150 g | 335 kcal | 13 g | 34.6 g | 15.8 g |
| 200 g | 446 kcal | 17.4 g | 46.2 g | 21 g |
| 250 g | 558 kcal | 21.7 g | 57.7 g | 26.3 g |
| 300 g | 669 kcal | 26 g | 69.2 g | 31.5 g |
| 500 g | 1,115 kcal | 43.4 g | 115.4 g | 52.5 g |
| 1 lb (454 g) | 1,012 kcal | 39.4 g | 104.7 g | 47.6 g |
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup: 230 g | 513 kcal | 20 g | 53.1 g | 24.2 g |
Macaroni and Cheese nutrition facts per 100 g
| Nutrient | Per 100 g | % Daily Value |
|---|---|---|
| Calories | 223 kcal | – |
| Protein | 8.68 g | 17% |
| Total fat | 10.5 g | 13% |
| Saturated fat | 5.15 g | 26% |
| Monounsaturated fat | 2.41 g | – |
| Polyunsaturated fat | 1.1 g | – |
| Cholesterol | 25 mg | 8% |
| Total carbohydrate | 23.1 g | 8% |
| Dietary fiber | 1.2 g | 4% |
| Total sugars | 2.44 g | – |
| Sodium | 358 mg | 16% |
| Potassium | 103 mg | 2% |
| Calcium | 170 mg | 13% |
| Iron | 1.06 mg | 6% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 148 mg | 12% |
| Zinc | 1.08 mg | 10% |
| Vitamin A (RAE) | 106 µg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.5 µg | 3% |
| Vitamin E | 0.51 mg | 3% |
| Vitamin K | 3.1 µg | 3% |
| Vitamin B6 | 0.11 mg | 7% |
| Vitamin B12 | 0.27 µg | 11% |
| Folate (DFE) | 54 µg | 14% |
| Thiamin (B1) | 0.19 mg | 16% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 1.29 mg | 8% |
| Caffeine | 0 mg | – |
| Alcohol | 0 g | – |
| Water | 56.1 g | – |
% Daily Value is how much 100 g contributes to the FDA Daily Values for adults and children 4 years and older, the figures on US nutrition labels; a dash means there is no Daily Value for that nutrient. "Not reported" means USDA has no measurement for this food, not that it contains none.
How Macaroni and Cheese fits common diet targets
- Net carbs
- 21.9g
- per 100 g
- Protein per 100 kcal
- 3.9g
- Energy density
- 2.23kcal/g
- medium
- Net carbs are total carbohydrate minus fiber: 23.1 g − 1.2 g = 21.9 g per 100 g. Low-carb plans usually count these.
- Protein per 100 kcal compares how much protein each food gives for the same calories: Macaroni and Cheese gives 3.9 g.
- Energy density is calories per gram. At 2.23 kcal/g, Macaroni and Cheese is medium on the CDC's scale (very low below 0.6, low to 1.5, medium to 4, high above 4); lower-density foods give a larger portion for the same calories.
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Values are USDA averages for the food as described below; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
USDA describes this food as “Macaroni or noodles with cheese” (FoodData Central FNDDS (Survey Foods) 2024-10-31). Want your own numbers? The macro calculator sets a daily target to compare against.
Source: USDA FoodData Central, FDC 2708811, retrieved . How we calculate.