Prepared foods
Macaroni and cheese calories and nutrition
A cup of macaroni and cheese prepared with 2% milk and margarine (198 g) has 376 calories, with 9.7 g of protein, 47 g of carbs and 16 g of fat. That is 190 calories per 100 g.
Boxed dry mix prepared with 2% milk and 80%-fat stick margarine. Data: USDA FoodData Central, “Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix”. This is a prepared boxed-mix recipe, not a separately analyzed baked casserole. Milk, margarine and preparation match the USDA description; other recipes differ.
Serving size
1 cup, prepared · 198 g
376 calories
- Protein
- 9.7 g10% of calories · 19% DV
- Carbs
- 47 g50% of calories · 17% DV
- Fat
- 16 g39% of calories · 21% DV
- Fiber
- 2.4 g
- Sugars
- 8.5 g
- Saturated fat
- 3.6 g
- Sodium
- 669 mg
Calories in macaroni and cheese by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, prepared198 g | 376 | 9.7 g | 47 g | 16 g |
| ½ cup, prepared99 g | 188 | 4.8 g | 24 g | 8.2 g |
| 2 cups, prepared396 g | 752 | 19 g | 95 g | 33 g |
| 100 g100 g | 190 | 4.9 g | 24 g | 8.3 g |
Serving weights are USDA’s household measures for this food.
Macaroni and cheese nutrition facts
Per 100 g, 190 calories: 10% from protein, 50% from carbs and 39% from fat.
| Nutrient | Per 100 g | Per serving1 cup, prepared · 198 g | % Daily Value |
|---|---|---|---|
| Calories | 190 | 376 | – |
| Total fat | 8.3 g | 16 g | 21% |
| Saturated fat | 1.8 g | 3.6 g | 18% |
| Cholesterol | 3.0 mg | 5.9 mg | 2% |
| Sodium | 338 mg | 669 mg | 29% |
| Total carbohydrate | 24 g | 47 g | 17% |
| Dietary fiber | 1.2 g | 2.4 g | 8% |
| Total sugars | 4.3 g | 8.5 g | – |
| Protein | 4.9 g | 9.7 g | 19% |
| Vitamin D | Not reported | Not reported | – |
| Calcium | 63 mg | 125 mg | 10% |
| Iron | 1.0 mg | 2.0 mg | 11% |
| Potassium | 129 mg | 255 mg | 5% |
| Vitamin A | Not reported | Not reported | – |
| Vitamin C | Not reported | Not reported | – |
% Daily Value is per serving (1 cup, prepared), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
“Not reported” means USDA does not provide a value for that nutrient in this entry; it does not mean zero. A Daily Value cannot be calculated for an unreported nutrient.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of macaroni and cheese prepared with 2% milk and margarine (376 calories) takes about 118 minutes of walking, roughly 13,500 steps.
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Macaroni and cheese questions
How much protein is in a cup of macaroni and cheese prepared with 2% milk and margarine?
A cup of macaroni and cheese prepared with 2% milk and margarine (198 g) has 9.7 g of protein, 19% of the 50 g Daily Value. That is 4.9 g per 100 g.
How many calories are in macaroni and cheese?
A cup of macaroni and cheese prepared with 2% milk and margarine (198 g) has 376 calories: 16 g fat, 47 g carbs (2.4 g of it fiber) and 9.7 g protein.
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- U.S. Department of Agriculture, FoodData Central: Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix (FDC ID 173341, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated