Is Mac and Cheese Healthy? Nutrition, Calories & Better Swaps
Mac and Cheese nutrition facts per 100 g and per serving
Figures are for: Macaroni and cheese
| Nutrient | Per 100 g | Serving: 250 g |
|---|---|---|
| Calories | 190 kcal | 475 kcal |
| Energy (kilojoules) | 795 kJ | 1,987 kJ |
| Protein | 8 g | 20 g |
| Fat | 8 g | 20 g |
| incl. saturated | 4.5 g | 11 g |
| Total carbohydrates | 22 g | 56 g |
| incl. sugars | 1.5 g | 3.8 g |
| incl. fiber | 1.4 g | 3.5 g |
| Salt | 0.9 g | 2.3 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
190 kcal (795 kJ) per 100 g · P/F/C 8/8/22 g
Serving (250 g) — 475 kcal (1,987 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. Mac and cheese sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 20 g per serving — 36% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 11 g per serving — 55% of the 20 g daily reference intake.
- Salt: 2.3 g per serving — 46% of the 5 g a day the WHO sets as the maximum.
A typical serving is 250 g: 475 kcal, 20 g protein, 20 g fat and 56 g carbs. Other weights in the table.
A healthier swap at the same calories: pasta (350 g): −11 g saturated fat, −1.2 g salt.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Mac and cheese is pasta in a cheese sauce: comforting, with some protein and calcium, but high in saturated fat and salt.
protein 17%fat 38%carbs 45%
Mac and Cheese calories by weight, 50–300 g
150 g of mac and cheese has 285 calories and 200 g has 380. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 95 | 4 / 4 / 11 | 0.7 |
| 100 g | 190 | 8 / 8 / 22 | 1.4 |
| 150 g | 285 | 12 / 12 / 34 | 2.1 |
| 200 g | 380 | 16 / 16 / 45 | 2.8 |
| 250 g — typical serving | 475 | 20 / 20 / 56 | 3.5 |
| 300 g | 570 | 24 / 24 / 67 | 4.2 |
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Mac and Cheese: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Wholegrain pasta, boiled | 124 | 5.3 / 0.5 / 29 |
| Pasta, boiled | 135 | 5 / 0.6 / 28 |
| Pasta with butter | 160 | 5 / 4 / 28 |
| Macaroni and cheese | 190 | 8 / 8 / 22 |
| Wholegrain pasta, dry | 340 | 13 / 2.5 / 71 |
| Pasta, dry | 344 | 11 / 1.3 / 74 |
Mac and Cheese: more nutrition highlights
It has 3.5 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A 250 g serving is 475 kcal — roughly 2 h 35 min of easy walking or 60 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Mac and Cheese
Why swap: mac and cheese has a fair amount of saturated fat (4.5 g per 100 g), a fair amount of salt (0.9 g per 100 g), almost no fiber (1.4 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Pasta — 350 g, 473 kcal: −11 g saturated fat, −1.2 g salt.
- Pasta with butter — 300 g, 480 kcal: −4.1 g saturated fat, −1 g salt.
Mac and Cheese vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Black Beans | 132 | 8.9 / 0.5 / 24 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
| Pinto Beans | 143 | 9 / 0.7 / 26 |
| Tempeh | 157 | 16 / 4.7 / 14 |
| Chickpeas | 164 | 8.9 / 2.6 / 27 |
| Mac and Cheese | 190 | 8 / 8 / 22 |
FAQ
How many calories are in 100 g of mac and cheese?
100 g of mac and cheese has 190 calories, with 8 g protein, 8 g fat and 22 g carbohydrates (1.4 g fiber).
How many calories are in a serving of mac and cheese?
A 250 g serving has 475 calories: 20 g protein, 20 g fat and 56 g carbs.
What are the macros of mac and cheese?
Per 100 g: 8 g protein, 22 g carbs and 8 g fat. By calories that's about 17% protein, 45% carbs and 38% fat.
How long do you have to walk to burn a serving of mac and cheese?
About 2 h 35 min of easy walking or 60 min of cycling for a 70 kg (154 lb) person — that's the 475 calories in a 250 g serving.
How much fiber is in mac and cheese?
100 g of mac and cheese has 1.4 g of fiber; a 250 g serving has 3.5 g — 14% of the 25 g a day the WHO recommends.
How do the calories in mac and cheese change with the type and cooking method?
Per 100 g it ranges from 124 kcal (wholegrain pasta, boiled) to 344 kcal (pasta, dry); macaroni and cheese is in between, at 190 kcal.
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