How healthy is mac and cheese?
Is mac and cheese healthy? It can fit a healthy diet occasionally. Mac and cheese scores 13/100 on the HowHealthyIs Score: 100 g provides 190 kcal, 4.9 g protein and 1 mg iron. Boxed mac and cheese is refined pasta with a salty cheese sauce, offering calcium but little fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mac and cheese ranks higher than 13% of them.
Counts in favor (% daily value per 100 kcal)
- Protein5%
- Iron3%
- Calcium3%
- Fiber2%
- Magnesium2%
- Potassium1%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 16 minus 13 = 4. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mac and cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 190 kcal | 359 kcal | |
| Protein | 4.9 g | 9.2 g | 18% |
| Carbohydrates | 24 g | 45 g | 16% |
| Fiber | 1.2 g | 2.3 g | 8% |
| Sugars | 4.3 g | 8.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.3 g | 16 g | 20% |
| Saturated fat | 1.8 g | 3.4 g | 17% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 63 mg | 119 mg | 9% |
| Iron | 1 mg | 1.9 mg | 10% |
| Potassium | 129 mg | 244 mg | 5% |
| Magnesium | 17 mg | 32 mg | 8% |
| Sodium | 338 mg | 639 mg | 28% |
Source: USDA FoodData Central, "Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix" (FDC 173341). Values rounded.
Why is mac and cheese good for you?
- 9.2 g protein in 1 cup, 18% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.9 mg iron in 1 cup, 10% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Adding peas, broccoli or beans
- Smaller side portions
What should you watch out for?
- High in salt and saturated fat for its portion.
What can you eat instead of mac and cheese?
Foods you can use the same way with a higher HowHealthyIs Score.