Mac and cheese vs pretzels: which is healthier?
They are about equally nutrient-dense: mac and cheese scores 13/100 and pretzels 15/100, 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
Pretzels
384 kcal per 100 g. 1 oz: 28 g
Which to pick for your goal
- Fewer caloriesMac and cheese190 vs 384 kcal per 100 g
- More proteinPretzels4.9 vs 10 g per 100 g
- More fiberPretzels1.2 vs 3.4 g per 100 g
- Less sugarPretzels4.3 vs 2.2 g per 100 g
- More potassiumPretzels129 vs 223 mg per 100 g
- Less saturated fatPretzels1.8 vs 0.4 g per 100 g
Nutrition side by side
| Nutrient | Mac and cheese, 100 g | Pretzels, 100 g | Mac and cheese, 189 g | Pretzels, 28 g |
|---|---|---|---|---|
| Calories | 190 kcal | 384 kcal | 359 kcal | 108 kcal |
| Protein | 4.9 g | 10 g | 9.2 g | 2.8 g |
| Carbohydrates | 24 g | 80 g | 45 g | 23 g |
| Sugars | 4.3 g | 2.2 g | 8.1 g | 0.6 g |
| Fiber | 1.2 g | 3.4 g | 2.3 g | 1 g |
| Fat | 8.3 g | 2.9 g | 16 g | 0.8 g |
| Saturated fat | 1.8 g | 0.4 g | 3.4 g | 0.1 g |
| Vitamin C | 0 mg | 2.1 mg | 0 mg | 0.6 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 129 mg | 223 mg | 244 mg | 62 mg |
| Iron | 1 mg | 4.6 mg | 1.9 mg | 1.3 mg |
| Calcium | 63 mg | 27 mg | 119 mg | 7.6 mg |
| Magnesium | 17 mg | 29 mg | 32 mg | 8.1 mg |
| Sodium | 338 mg | 1240 mg | 639 mg | 347 mg |
Last updated . Scores use the HowHealthyIs Score method.