Mac and Cheese Nutrition Analysis
General Nutrition (per 1 cup serving, ~250 g)
• Calories: ~320–500 kcal (varies by recipe/brand)
• Fat: 14–22 g
• Carbohydrates: 34–52 g
• Protein: 14–19 g
• Sodium: ~1100 mg (very high)
Fats
Mac and cheese fat comes mainly from cheese and butter. These dairy fats contain
several fatty acids:
Fatty Acid Carbons Saturation Type Omega
# Essential?
Oleic acid (C18:1) 18 Unsaturated Monounsaturated Omega-
9
Not
essential
Palmitic acid (C16:0) 16 Saturated Saturated N/A Not
essential
Stearic acid (C18:0) 18 Saturated Saturated N/A Not
essential
Myristic acid (C14:0) 14 Saturated Saturated N/A Not
essential
Linoleic acid (C18:2) 18 Unsaturated Polyunsaturated Omega-
6 Essential
Alpha-linolenic acid
(C18:3) 18 Unsaturated Polyunsaturated Omega-
3 Essential
Most common fatty acid: Oleic acid (C18:1, omega-9). Text-based drawing of oleic
acid:
CH3-(CH2)7-CH=CH-(CH2)7-COOH
Carbohydrates
• Main source: Pasta noodles (semolina/white flour).
• Sugars: Small amounts of lactose from milk/cheese (~5 g per serving).
• Starches: Pasta provides ~30–40 g starch per serving.
• Fiber: Low (~2 g per serving).
Protein
• Main contributors: Cheese and milk.
• Protein content: ~14–19 g per serving.
• Amino acids: Cheese provides all essential amino acids, especially lysine, leucine,
and valine. Mac and cheese are a moderate protein source but not lean due to high
fat.
Vitamins & Minerals
• Excellent sources (>20% DV):
o Calcium: ~250 mg (19% DV)
• Good sources (10–19% DV):
o Iron: ~10% DV
o Vitamin A: Present in cheese/butter (~10–15% DV)
o Vitamin B12: Found in dairy (~15% DV)
• Other nutrients: Sodium is very high (~50% DV per serving), which is a health
concern.
Summary
• Fats: Rich in oleic, palmitic, stearic, and myristic acids; contain essential linoleic
(omega-6) and alpha-linolenic (omega-3).
• Carbs: Pasta provides starch; small lactose sugars; low fiber.
• Protein: Cheese/milk give ~15 g protein, with essential amino acids.
• Vitamins/Minerals: Excellent calcium source; good in iron, vitamin A, and B12; but
very high sodium.