Calorie guide · American
Mac and cheesecalories and macros
One serving of Mac and cheese has about 620 kcal, with 24 g protein, 64 g carbohydrates and 29 g fat. That is roughly 16% of calories from protein, 42% from carbs and 42% from fat.
Where the calories come from
- Protein24 g16%
- Carbs64 g42%
- Fat29 g42%
This baked dish coats 90 g of elbow macaroni in a cheddar sauce made with 60 g of cheese, milk, butter and flour, topped with breadcrumbs. A serving is roughly 620 kcal with 24 g of protein and 64 g of carbohydrates, and about 42% of the calories come from its 29 g of fat, mostly from the cheese and butter.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~420 g) | Share of calories |
|---|---|---|---|
| Calories | 148 kcal | 620 kcal | 100% |
| Protein | 5.7 g | 24 g | 16% |
| Carbs | 15.2 g | 64 g | 42% |
| Fat | 6.9 g | 29 g | 42% |
How many calories in 100 g of Mac and cheese?
A typical serving of Mac and cheese weighs about 420 g, so 100 g has about 148 kcal, 5.7 g protein, 15.2 g carbohydrates and 6.9 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 210 g | 310 | 12 g | 32 g | 14.5 g |
| 1 serving | 420 g | 620 | 24 g | 64 g | 29 g |
| 1½ servings | 630 g | 930 | 36 g | 96 g | 43.5 g |
| 2 servings | 840 g | 1240 | 48 g | 128 g | 58 g |
| 100 g | 100 g | 148 | 5.7 g | 15.2 g | 6.9 g |
| 200 g | 200 g | 295 | 11.4 g | 30.5 g | 13.8 g |
Vitamins and minerals in Mac and cheese
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3 g | 11% |
| Sugars | 9 g | – |
| Saturated fat | 17 g | 85% |
| Sodium | 850 mg | 37% |
| Potassium | 420 mg | 9% |
| Calcium | 640 mg | 49% |
| Iron | 3.2 mg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 260 µg | 29% |
| Vitamin D | 1.6 µg | 8% |
| Vitamin B12 | 1.4 µg | 58% |
Allergens in Mac and cheese
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Mac and cheese fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Mac and cheese?
For a 70 kg adult, the 620 kcal in one serving is about 145 minutes of comfortable walking or 105 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 145 min |
| Brisk walk (about 5.5 km/h) | 105 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Elbow pasta in a creamy cheddar sauce, baked until golden, a comforting vegetarian dish that fills you up.
- 90g Elbow Macaroni
- 60g Cheddar Cheese
- Milk
- Butter, Flour
- Breadcrumbs
How to make it
- Preheat the oven to 200 °C. Cook 90 g of elbow macaroni in salted water until just al dente, then drain.
- Melt the butter in a small pan, stir in the flour and cook for 1 minute.
- Gradually whisk in the milk and simmer, stirring, for 2 to 3 minutes until thickened.
- Take off the heat and stir in most of the 60 g of grated cheddar until melted; season with salt and pepper.
- Mix the pasta into the sauce, tip into a small baking dish and top with the remaining cheese and the breadcrumbs.
- Bake for 10 to 12 minutes until golden on top.
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How to make it lighter
- Make the sauce with semi-skimmed milk and a strong mature cheddar so less cheese still tastes rich.
- Stir in broccoli, cauliflower or peas to add volume and fibre to each serving.
- Serve a smaller portion alongside a large green salad instead of eating it as the whole meal.
Lighter alternatives
More American dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Mac and cheese?
A typical serving of Mac and cheese has about 620 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Mac and cheese?
About 148 kcal. That is based on a typical serving of about 420 g with 620 kcal; the real figure changes with the recipe and how much oil is used.
Is Mac and cheese high in protein?
It is moderate. One serving has about 24 g of protein (16% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Mac and cheese while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Mac and cheese?
Roughly 145 minutes of comfortable walking for a 70 kg adult, or about 105 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Mac and cheese vegetarian?
Yes. A typical serving of Mac and cheese has no meat or fish.
Is Mac and cheese gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Mac and cheese lighter?
Make the sauce with semi-skimmed milk and a strong mature cheddar so less cheese still tastes rich. Stir in broccoli, cauliflower or peas to add volume and fibre to each serving. Serve a smaller portion alongside a large green salad instead of eating it as the whole meal.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (420 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.