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Food · Meals, Entrees, and Side Dishes

Macaroni and cheese nutrition facts

A typical portion of macaroni and cheese (1 serving; 244 g, canned entree) has 200 calories and 8g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 82 calories (canned entree) to 334 (box mix with cheese sauce, unprepared).

Nutrition Facts

Serving size1 serving (244g)
Amount per serving
Calories200
% Daily Value*
Total Fat 6g8%
Saturated Fat 2g11%
Trans Fat not declared
Cholesterol 15mg5%
Sodium 740mg32%
Total Carbohydrate 28g10%
Dietary Fiber 1g4%
Total Sugars 1g
Includes Added Sugars not declared
Protein 8g16%
Vitamin D 0mcg0%
Calcium 90mg7%
Iron 2.2mg12%
Potassium 200mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Macaroni and Cheese, canned entree, scaled to the portion. Check the USDA record.

Protein per 100 g
3.4g
more than 33% of 8,218 USDA reference foods
Calories per 100 g
82
more than 23% of reference foods
Sodium per 100 g
302mg
more than 73% of reference foods

1 serving weighs 244 g in USDA's record for Macaroni and Cheese, canned entree (FDC 173325).

Where the calories come from: 56% carbohydrate, 27% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.7 mg in 1 serving (244 g), 80% of the Daily Value
  • Selenium23 µg in 1 serving (244 g), 42% of the Daily Value
  • Manganese0.5 mg in 1 serving (244 g), 24% of the Daily Value
  • Riboflavin0.3 mg in 1 serving (244 g), 21% of the Daily Value
  • Thiamin0.2 mg in 1 serving (244 g), 21% of the Daily Value
  • Niacin2.9 mg in 1 serving (244 g), 18% of the Daily Value
  • Vitamin B120.4 µg in 1 serving (244 g), 15% of the Daily Value
  • Folate51 µg DFE in 1 serving (244 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 173325), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of macaroni and cheese USDA describes

Unprepared has the most calories per 100 g (334); the fewest: Canned entree (82)

Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190Calories per 100 g by USDA description of macaroni and cheeseCanned entree82Unprepared334Prepared164Canned, microwavable134Frozen entree149Dry mix, prepared with 2% milk…190
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 6 USDA descriptions of macaroni and cheese, per 100 g
USDA descriptionCaloriesProteinFatSodium
Macaroni and Cheese, canned entree823.4 g2.5 g302 mg
Macaroni and cheese, box mix with cheese sauce, unprepared33412.7 g10.7 g766 mg
Macaroni and cheese, box mix with cheese sauce, prepared1646.7 g5 g460 mg
Macaroni and Cheese, canned, microwavable1346 g6 g335 mg
Macaroni and cheese, frozen entree1495.6 g6.4 g290 mg
Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix1904.9 g8.3 g338 mg

Every nutrient in this record (87)

The portion is 1 serving (244 g); % DV is for that portion.

Energy, macronutrients and sugars (20)
NutrientPer portionPer 100 g% DV
Protein8.25 g3.38 g16%
Total lipid (fat)6.00 g2.46 g8%
Carbohydrate, by difference28.1 g11.5 g10%
Ash3.05 g1.25 g
Energy200 kcal82.0 kcal
Starch23.6 g9.68 g
Sucrose0 g0 g
Glucose0 g0 g
Fructose0 g0 g
Lactose0.73 g0.30 g
Maltose0.49 g0.20 g
Alcohol, ethyl0 g0 g
Water199 g81.4 g
Total Sugars1.22 g0.50 g
Galactose0 g0 g
Fiber, total dietary1.22 g0.50 g4%
Cholesterol14.6 mg6.00 mg5%
Fatty acids, total saturated2.15 g0.88 g11%
Fatty acids, total monounsaturated1.46 g0.60 g
Fatty acids, total polyunsaturated0.74 g0.30 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca85.4 mg35.0 mg7%
Iron, Fe2.20 mg0.90 mg12%
Magnesium, Mg22.0 mg9.00 mg5%
Phosphorus, P115 mg47.0 mg9%
Potassium, K205 mg84.0 mg4%
Sodium, Na737 mg302 mg32%
Zinc, Zn1.10 mg0.45 mg10%
Copper, Cu0.72 mg0.30 mg80%
Manganese, Mn0.55 mg0.22 mg24%
Selenium, Se23.2 µg9.50 µg42%
Vitamins (25)
NutrientPer portionPer 100 g% DV
Retinol41.5 µg17.0 µg
Vitamin A, RAE41.5 µg17.0 µg5%
Carotene, beta12.2 µg5.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.12 mg0.050 mg1%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin4.88 µg2.00 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.25 mg0.10 mg21%
Riboflavin0.28 mg0.11 mg21%
Niacin2.89 mg1.18 mg18%
Pantothenic acid0.18 mg0.074 mg
Vitamin B-60.090 mg0.037 mg5%
Folate, total31.7 µg13.0 µg
Vitamin B-120.37 µg0.15 µg15%
Choline, total13.2 mg5.40 mg2%
Vitamin K (phylloquinone)0.49 µg0.20 µg0%
Folic acid26.8 µg11.0 µg
Folate, food4.88 µg2.00 µg
Folate, DFE51.2 µg21.0 µg13%
Betaine105 mg43.2 mg
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (30)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.43 g0.17 g
SFA 16:01.44 g0.59 g
SFA 18:00.28 g0.12 g
SFA 20:00 g0 g
MUFA 18:11.46 g0.60 g
PUFA 18:20.74 g0.30 g
PUFA 18:30 g0 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
SFA 22:00 g0 g
MUFA 14:10 g0 g
MUFA 16:10 g0 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
SFA 15:00 g0 g
SFA 17:00 g0 g
SFA 24:00 g0 g
MUFA 24:1 c0 g0 g
PUFA 20:2 n-6 c,c0 g0 g
MUFA 17:10 g0 g
PUFA 20:30 g0 g
SFA 13:00 g0 g

Source: USDA FoodData Central, FDC 173325: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in macaroni and cheese?

200 in 1 serving (244 g) of canned entree; 82 to 334 per 100 g across USDA's descriptions.

How much protein is in macaroni and cheese?

8g in 1 serving; 3.4 g per 100 g.

How much sodium is in macaroni and cheese?

740mg in 1 serving; 302 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov