Mac and Cheese
Moderate nutritional value
Pasta in cheese sauce.
Mac and cheese is elbow macaroni in a cheddar sauce made from milk, butter and flour, sometimes baked under extra cheese until golden. It is high in saturated fat and refined carbohydrate, with moderate protein from the cheese and a fair amount of sodium. Stirring in peas or broccoli adds fiber and makes a smaller portion more filling.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 10g | 14.3% |
| Carbs | 18g | 6.0% |
| Simple Sugars | 6.3g | Estimate |
| Complex Carbs | 11.7g | Estimate |
| Water | 61g | 2.4% |
| Calories | 195 | 8.7% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.7 | g | 28.5% |
| Monounsaturated | 2.66 | g | 10.6% |
| Polyunsaturated | 0.48 | g | 3.7% |
| Omega-3 | 0.144 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| Omega-6 | 0.336 | g | Estimate |
| Trans | 0.11 | g | 5.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0 | mg |
| Vitamin E | 0.21 | mg |
| Selenium | 20.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 75.9 | mcg | 8.4% |
| vitamin B1 | 0.033 | mg | 2.8% |
| vitamin B2 | 0.117 | mg | 9.0% |
| vitamin B3 | 0.373 | mg | 2.3% |
| vitamin B6 | 0.04 | mg | 2.4% |
| vitamin B9 | 7.43 | mcg | 1.9% |
| vitamin B12 | 0.275 | mcg | 11.5% |
| vitamin C | 0.002 | mg | 0.0% |
| vitamin D | 0.114 (5 IU) | mcg | 0.8% |
| vitamin E | 0.211 | mg | 1.4% |
| vitamin K | 0.71 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 154 | mg | 15.4% |
| iron | 0.354 | mg | 2.0% |
| magnesium | 19.7 | mg | 4.9% |
| phosphorus | 143 | mg | 20.4% |
| potassium | 107 | mg | 4.1% |
| sodium | 265 | mg | 11.5% |
| zinc | 1.02 | mg | 9.3% |
| copper | 0.079 | mg | 8.8% |
| manganese | 0.226 | mg | 9.8% |
| selenium | 20.2 | mcg | 36.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 219 | mg | 31.3% | 122% |
| Isoleucine | 423 | mg | 30.2% | 125% |
| Leucine | 741 | mg | 27.1% | 108% |
| Lysine limiting | 373 | mg | 17.8% | 69% |
| Methionine | 276 | mg | 26.3% | 107% |
| Phenylalanine | 779 | mg | 44.5% | 169% |
| Threonine | 367 | mg | 35.0% | 130% |
| Tryptophan | 166 | mg | 59.3% | 224% |
| Valine | 497 | mg | 27.3% | 110% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Elbow macaroni 200 g
- Cheddar cheese, grated 150 g
- Milk 300 ml
- Butter 30 g
- Plain flour 30 g
- Dijon mustard 1 tsp
- Salt and pepper to taste
- Ground nutmeg 1 pinch
Instructions
- 1
Cook the macaroni in salted boiling water until just al dente, then drain.
- 2
Melt the butter in a saucepan, stir in the flour and cook for a minute to make a roux.
- 3
Gradually whisk in the milk and simmer until the sauce thickens and coats the spoon.
- 4
Off the heat, stir in most of the grated cheese, the mustard and nutmeg until smooth, then season.
- 5
Fold the drained macaroni into the cheese sauce until evenly coated.
- 6
For a baked version, transfer to a dish, top with the remaining cheese and grill until golden and bubbling.
- 7
Serve hot.