Calories in Mac and Cheese: Nutrition Facts & Serving Sizes
Per 1 cup (200g)
Per 100g
Source: Web research, March 2026.
A 1-cup serving of mac and cheese (200g) contains 328 calories with 13.4g of protein, 46.2g of carbs, and 10g of fat. Per 100g, mac and cheese provides 164 calories. Mac and cheese is a comfort food staple combining pasta and cheese sauce. The calcium content is a notable highlight at 137mg per 100g (about 14% daily value), contributing meaningfully to bone health. Sodium is high at 460mg per 100g (920mg per cup), which is relevant for anyone managing sodium intake. A standard boxed mac and cheese serving has higher sodium than homemade versions. Folate at 43mcg per 100g comes from the enriched pasta. Selenium sits at 9mcg per 100g. The fat content at 5g per 100g (10g per cup) is moderate, with 1.6g saturated fat per 100g. Mac and cheese is a high-carb, moderate-protein comfort dish that works well for carbohydrate loading but is calorie-dense enough to require portion awareness for anyone in a calorie deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (200g) | 328 | 13.4g | 46.2g | 10g | 2.2g |
| 100g | 164 | 6.7g | 23.1g | 5g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 164 | 8% |
| Protein | 6.7g | 13% |
| Total Fat | 5g | 6% |
| Saturated Fat | 1.6g | 8% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 23.1g | 8% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 2.6g | 5% |
| Sodium | 460mg | 20% |
| Cholesterol | 8mg | 3% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.6g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 8mg | 3% |
| Calcium | 137mg | 11% |
| Iron | 0.5mg | 3% |
| Potassium | 69mg | 1% |
| Vitamin A | 24mcg | 3% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 14mg | 3% |
| Phosphorus | 138mg | 11% |
| Zinc | 0.6mg | 5% |
| Selenium | 9mcg | 16% |
| Folate | 43mcg | 11% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.4mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mac and Cheese
Mac and cheese is a calorie-dense comfort food that serves specific practical purposes. The 13.4g of protein per cup from the pasta and cheese combination contributes to daily protein targets, though it is not a high-protein meal on its own. Adding a chicken breast or ground beef significantly improves the protein-to-carb ratio and makes it a more complete post-workout meal.
The calcium content at 137mg per 100g is one of the nutritional strengths of mac and cheese. Calcium from dairy-based cheese is highly bioavailable. A cup provides about 274mg, covering roughly 27% of the 1000mg daily requirement. Regular calcium intake supports bone density and muscle contraction.
The carbohydrate content of 46.2g per cup makes mac and cheese an effective carbohydrate source for glycogen replenishment after training. For athletes in high-volume training phases, high-carb comfort foods like mac and cheese can support calorie and carbohydrate targets more palatably than eating plain rice or pasta.
Folate at 43mcg per 100g from enriched pasta supports DNA synthesis and cell division. Selenium at 9mcg per 100g contributes to thyroid function and antioxidant defense. These are modest contributions but add some micronutrient value.
The primary concern with mac and cheese is sodium. At 920mg per cup, a single serving uses about 40% of the recommended daily sodium limit. Homemade versions using fresh cheese and unsalted butter contain significantly less sodium than boxed varieties.
Dietary Considerations
Traditional mac and cheese contains wheat pasta and is not gluten-free. Gluten-free versions using rice or chickpea pasta are widely available. Mac and cheese is vegetarian but not vegan due to the dairy cheese. It is not suitable for keto or low-carb diets at 23.1g of carbs per 100g. Mac and cheese is calorie-dense at 164 calories per 100g, making portion control important for weight loss. The high sodium at 460mg per 100g (920mg per cup) requires attention for those managing blood pressure or sodium-sensitive conditions. Homemade mac and cheese using whole wheat pasta, reduced-fat cheese, and no added salt is a significantly healthier preparation than boxed varieties.
Daily Intake (100g)
100g of mac and cheese provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in mac and cheese?
A 1-cup serving of mac and cheese (200g) contains 328 calories. Per 100g, mac and cheese has 164 calories. Boxed mac and cheese (like Kraft) has similar calorie counts per cup. Homemade mac and cheese made with more cheese and butter can be higher in calories, while lighter versions with less cheese are lower.
Is mac and cheese high in protein?
Mac and cheese provides 13.4g of protein per 1-cup serving (200g), which is moderate. Per 100g it has 6.7g of protein. Adding grilled chicken, ground beef, or canned tuna to mac and cheese significantly boosts the protein content. Plain mac and cheese is primarily a carbohydrate dish with moderate protein.
Is mac and cheese good for weight loss?
Mac and cheese is calorie-dense at 328 calories per cup, making portion control essential for weight loss. It is high in carbs and sodium, which can cause water retention. For weight loss, small portions paired with a lean protein and vegetables reduce the overall calorie density of the meal while maintaining satiety.
Is mac and cheese high in sodium?
Yes, mac and cheese is high in sodium at 460mg per 100g, reaching 920mg per 1-cup serving. This is about 40% of the recommended 2300mg daily limit in a single serving. Boxed varieties are typically higher in sodium than homemade versions. Rinsing the pasta and using less of the cheese powder in boxed mac and cheese reduces sodium.
Is mac and cheese gluten-free?
Traditional mac and cheese made with wheat pasta contains gluten. It is not suitable for people with celiac disease or gluten sensitivity. Gluten-free mac and cheese is widely available using rice pasta, chickpea pasta, or corn pasta. Many brands now offer gluten-free versions that taste very similar to traditional mac and cheese.
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