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Nutritional Facts: Healthier Baked Macaroni and Cheese

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 to taste (0g)
cooking spray
1/2 lb (227g)
whole wheat macaroni
1 cup (124g)
zucchini
1/2 lb (227g)
reduced-fat cheddar cheese
1 tablespoon (8g)
non-fat powdered milk
1 teaspoon (3g)
cornstarch
1/4 teaspoon (1g)
dry mustard
1 3/4 cups (431g)
skim milk
7/8 cup (210g)
egg substitute
1 to taste (0g)
salt
1 to taste (0g)
fresh ground black pepper
Total 1 serving
Alanine n/a 1.0 0.1 n/a 0.1 0.0 0.0 0.6 1.3 n/a n/a 3 1
Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Arginine n/a 1.2 0.1 n/a 0.1 0.0 0.0 0.6 1.2 n/a n/a 3 1
Ash n/a 3.6 0.7 9.8 0.6 0.0 0.0 3.7 2.7 n/a n/a 21 4
Aspartic acid n/a 1.5 0.2 n/a 0.2 0.0 0.0 1.3 1.9 n/a n/a 5 1
Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Calcium n/a 90.8 19.8 2,052.5 94.3 0.1 1.3 615.6 153.3 n/a n/a 3,028 505
Calories n/a 790.0 21.1 639.6 27.2 10.2 2.5 176.5 100.8 n/a n/a 1,768 295
Calories (kj) n/a 3,305.1 86.8 2,676.2 113.7 42.5 10.6 731.9 422.1 n/a n/a 7,389 1,231
Carbohydrates n/a 170.3 3.9 4.5 3.9 2.4 0.1 23.9 4.2 n/a n/a 213 36
Cholesterol n/a 0.0 0.0 127.0 1.5 0.0 0.0 8.6 0.0 n/a n/a 137 23
Copper n/a 1.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 1 0
Cystine n/a 0.7 0.0 n/a 0.0 0.0 0.0 0.2 0.5 n/a n/a 1 0
Dietary Fiber n/a 18.8 1.2 0.0 0.0 0.0 0.1 0.0 0.0 n/a n/a 20 3
Folate n/a 129.4 29.8 45.4 3.8 0.0 0.8 25.8 33.6 n/a n/a 268 45
Folate, DFE n/a 129.4 29.8 45.4 3.8 0.0 0.8 25.8 33.6 n/a n/a 268 45
Folate, food n/a 129.4 29.8 45.4 3.8 0.0 0.8 25.8 33.6 n/a n/a 268 45
Folic acid n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Fructose n/a n/a 1.7 n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
Galactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 1.3 n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
Glutamic acid n/a 11.5 0.2 n/a 0.6 0.0 0.0 3.6 3.5 n/a n/a 19 3
Glycine n/a 1.2 0.1 n/a 0.1 0.0 0.0 0.4 0.8 n/a n/a 2 0
Histidine n/a 0.8 0.0 n/a 0.1 0.0 0.0 0.5 0.5 n/a n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Iron n/a 8.2 0.5 0.3 0.0 0.0 0.0 0.3 4.2 n/a n/a 13 2
Isoleucine n/a 1.3 0.1 n/a 0.2 0.0 0.0 1.0 1.4 n/a n/a 4 1
Lactose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine n/a 2.3 0.1 n/a 0.3 0.0 0.0 1.7 2.0 n/a n/a 6 1
Lysine n/a 0.7 0.1 n/a 0.2 0.0 0.0 1.4 1.5 n/a n/a 4 1
Magnesium n/a 324.6 22.3 79.4 8.3 0.1 1.9 68.9 31.5 n/a n/a 537 89
Maltose n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese n/a 6.9 0.2 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 7 1
Methionine n/a 0.5 0.0 n/a 0.1 0.0 0.0 0.4 0.8 n/a n/a 2 0
Monounsaturated Fat n/a 0.4 0.0 11.4 0.0 0.0 0.1 0.3 0.0 n/a n/a 12 2
Niacin n/a 11.6 0.6 0.1 0.1 0.0 0.0 0.4 0.3 n/a n/a 13 2
Pantothenic acid n/a 2.2 0.3 n/a 0.3 0.0 0.0 1.6 3.5 n/a n/a 8 1
Phenylalanine n/a 1.7 0.1 n/a 0.1 0.0 0.0 0.8 1.4 n/a n/a 4 1
Phosphorus n/a 585.7 47.1 1,322.2 72.6 0.3 4.1 482.2 151.2 n/a n/a 2,665 444
Phytosterols n/a n/a n/a n/a n/a n/a 0.6 n/a 199.5 n/a n/a 200 33
Polyunsaturated Fat n/a 1.3 0.1 1.7 0.0 0.0 0.1 0.0 0.0 n/a n/a 3 1
Potassium n/a 488.1 323.6 210.9 134.6 0.1 3.7 783.5 447.3 n/a n/a 2,392 399
Proline n/a 3.5 0.0 n/a 0.3 0.0 0.0 1.7 1.2 n/a n/a 7 1
Protein n/a 33.2 1.5 61.7 2.7 0.0 0.1 17.0 21.0 n/a n/a 137 23
Retinol n/a 0.0 0.0 322.1 0.5 0.0 0.0 262.6 0.0 n/a n/a 585 98
Riboflavin n/a 0.3 0.1 0.7 0.1 0.0 0.0 0.8 0.8 n/a n/a 3 0
Saturated Fat n/a 0.6 0.1 26.3 0.0 0.0 0.0 0.7 0.0 n/a n/a 28 5
Selenium n/a n/a 0.2 35.2 2.0 0.1 1.0 10.3 86.7 n/a n/a 136 23
Serine n/a 1.6 0.1 n/a 0.1 0.0 0.0 0.9 1.6 n/a n/a 4 1
Sodium n/a 18.2 9.9 1,644.3 40.1 0.2 0.1 254.0 417.9 n/a n/a 2,385 397
Starch n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Sugar n/a n/a 3.1 1.3 3.9 0.0 0.0 n/a 4.2 n/a n/a 13 2
Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a 0 0
Thiamin n/a 1.1 0.1 0.1 0.0 0.0 0.0 0.2 0.3 n/a n/a 2 0
Threonine n/a 0.9 0.0 n/a 0.1 0.0 0.0 0.8 1.0 n/a n/a 3 0
Tocopherol, alpha n/a n/a 0.1 0.4 0.0 0.0 0.0 n/a 3.3 n/a n/a 4 1
Tocopherol, beta n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, delta n/a n/a n/a n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a n/a n/a n/a 0.0 0.0 0.1 n/a n/a n/a n/a 0 0
Total Fat n/a 3.2 0.4 41.5 0.1 0.0 0.2 1.1 0.0 n/a n/a 46 8
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan n/a 0.4 0.0 n/a 0.0 0.0 0.0 0.2 0.3 n/a n/a 1 0
Tyrosine n/a 0.9 0.0 n/a 0.1 0.0 0.0 0.8 1.0 n/a n/a 3 0
Valine n/a 1.4 0.1 n/a 0.2 0.0 0.0 1.1 1.7 n/a n/a 5 1
Vitamin A, IU n/a 0.0 248.0 1,435.6 1.7 0.0 0.2 873.9 472.5 n/a n/a 3,032 505
Vitamin A, RAE n/a 0.0 12.4 340.2 0.5 0.0 0.0 262.6 23.1 n/a n/a 639 106
Vitamin B-12 n/a 0.0 0.0 3.8 0.3 0.0 0.0 1.9 0.7 n/a n/a 7 1
Vitamin B-6 n/a 0.5 0.2 0.2 0.0 0.0 0.0 0.2 0.3 n/a n/a 1 0
Vitamin C n/a 0.0 22.2 0.0 0.5 0.0 0.0 4.7 1.1 n/a n/a 29 5
Vitamin D n/a 0.0 0.0 29.5 0.0 0.0 0.0 172.2 138.6 n/a n/a 340 57
Water n/a 16.7 117.5 109.3 0.2 0.2 0.0 384.7 182.7 n/a n/a 811 135
Zinc n/a 5.4 0.4 9.8 0.3 0.0 0.0 1.9 2.1 n/a n/a 20 3

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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