Mac and cheese vs microwave popcorn: which is healthier?
They are about equally nutrient-dense: mac and cheese scores 15/100 and microwave popcorn 13/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Mac and cheese
190 kcal per 100 g. 1 cup: 189 g
Microwave popcorn
535 kcal per 100 g. 1 cup popped: 8 g
Which to pick for your goal
- Fewer caloriesMac and cheese190 vs 535 kcal per 100 g
- More proteinMicrowave popcorn4.9 vs 8.4 g per 100 g
- More fiberMicrowave popcorn1.2 vs 10 g per 100 g
- Less sugarMicrowave popcorn4.3 vs 0.3 g per 100 g
- More potassiumMicrowave popcorn129 vs 393 mg per 100 g
- Less saturated fatMac and cheese1.8 vs 15 g per 100 g
Nutrition side by side
| Nutrient | Mac and cheese, 100 g | Microwave popcorn, 100 g | Mac and cheese, 189 g | Microwave popcorn, 8 g |
|---|---|---|---|---|
| Calories | 190 kcal | 535 kcal | 359 kcal | 43 kcal |
| Protein | 4.9 g | 8.4 g | 9.2 g | 0.7 g |
| Carbohydrates | 24 g | 57 g | 45 g | 4.6 g |
| Sugars | 4.3 g | 0.3 g | 8.1 g | <0.1 g |
| Fiber | 1.2 g | 10 g | 2.3 g | 0.8 g |
| Fat | 8.3 g | 30 g | 16 g | 2.4 g |
| Saturated fat | 1.8 g | 15 g | 3.4 g | 1.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 9 µg | 0 µg | 0.7 µg |
| Potassium | 129 mg | 393 mg | 244 mg | 31 mg |
| Iron | 1 mg | 2.1 mg | 1.9 mg | 0.2 mg |
| Calcium | 63 mg | 23 mg | 119 mg | 1.8 mg |
| Magnesium | 17 mg | 110 mg | 32 mg | 8.8 mg |
| Sodium | 338 mg | 763 mg | 639 mg | 61 mg |
Last updated . Scores use the HowHealthyIs Score method.