Mac and cheese is the ultimate American comfort food, loved by kids and adults alike. A typical serving packs 164 kcal per 100g with 6.5g of protein and 180mg of calcium from the cheese sauce. It delivers steady energy from its 16g of carbs, while the fat content (8g) keeps you satisfied longer. The dish is notably high in sodium (480mg per 100g), so pairing it with a fresh side salad helps balance your meal. Homemade versions let you control the cheese blend and sneak in vegetables like broccoli or cauliflower for extra fiber and vitamins without sacrificing that creamy, nostalgic flavor.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 164 kcal | 328 kcal |
| Protein | 6.5 g | 13.0 g |
| Fat | 8 g | 16.0 g |
| Carbohydrates | 16 g | 32.0 g |
| Fiber | 0.5 g | 1.0 g |
| Sugar | 2 g | 4.0 g |
| Water | 65 g | 130.0 g |
| Vitamins & Minerals | ||
| Sodium | 480 mg | 21% |
| Calcium | 180 mg | 14% |
| Phosphorus | 160 mg | 13% |
| Vitamin A | 85 mg | 9444% |
| Potassium | 110 mg | 2% |
| Iron | 0.8 mg | 4% |
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