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Nutritional Facts: Healthy Mac 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.

  8 ounces (242g)
elbow macaroni
1 cup (132g)
2% cheddar cheese
1/4 cup (61g)
nonfat plain yogurt
1/2 tablespoon (8g)
mustard
2 teaspoons (9g)
butter
1 to taste (0g)
salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 1.1 0.8 0.2 0.0 0.0 n/a n/a 2 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Arginine (g) 1.1 1.1 0.1 0.0 0.0 n/a n/a 2 1
Ash (g) 2.1 4.8 0.7 0.3 0.2 n/a n/a 8 2
Aspartic acid (g) 1.5 1.9 0.3 0.0 0.0 n/a n/a 4 1
Beta-sitosterol n/a n/a n/a n/a 0.4 n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Calcium (mg) 50.8 547.8 121.9 4.4 2.2 n/a n/a 727 182
Calories 896.6 228.4 34.3 5.0 67.2 n/a n/a 1,232 308
Calories (kj) 3,753.3 955.7 142.7 20.9 281.1 n/a n/a 5,154 1,288
Campesterol n/a n/a n/a n/a 0.0 n/a n/a 0 0
Carbohydrates (g) 180.5 2.5 4.7 0.4 0.0 n/a n/a 188 47
Cholesterol (mg) 0.0 27.7 1.2 0.0 20.1 n/a n/a 49 12
Copper (mg) 0.7 0.0 0.0 0.0 0.0 n/a n/a 1 0
Cystine (g) 0.6 0.1 0.0 0.0 0.0 n/a n/a 1 0
Dietary Fiber (g) 7.7 0.0 0.0 0.2 0.0 n/a n/a 8 2
Folate (mcg) 572.8 14.5 7.4 0.5 0.3 n/a n/a 595 149
Folate, DFE (mcg) 945.0 14.5 7.4 0.5 0.3 n/a n/a 968 242
Folate, food (mcg) 43.5 14.5 7.4 0.5 0.3 n/a n/a 66 17
Folic acid (mcg) 529.3 0.0 0.0 0.0 0.0 n/a n/a 529 132
Fructose (g) 0.3 n/a n/a 0.0 n/a n/a n/a 0 0
Galactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.3 n/a n/a 0.0 n/a n/a n/a 0 0
Glutamic acid (g) 11.1 7.2 0.7 0.1 0.0 n/a n/a 19 5
Glycine (g) 1.1 0.5 0.1 0.0 0.0 n/a n/a 2 0
Histidine (g) 0.7 1.0 0.1 0.0 0.0 n/a n/a 2 0
Hydroxyproline (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 8.0 0.6 0.1 0.1 0.0 n/a n/a 9 2
Isoleucine (g) 1.2 1.8 0.2 0.0 0.0 n/a n/a 3 1
Lactose (g) 0.0 n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 2.4 2.8 0.4 0.0 0.0 n/a n/a 6 1
Lysine (g) 0.7 2.5 0.3 0.0 0.0 n/a n/a 4 1
Magnesium (mg) 128.1 21.1 11.6 3.7 0.2 n/a n/a 165 41
Maltose (g) 4.7 n/a n/a 0.0 n/a n/a n/a 5 1
Manganese (mg) 2.2 0.0 0.0 0.0 0.0 n/a n/a 2 1
Methionine (g) 0.4 0.8 0.1 0.0 0.0 n/a n/a 1 0
Monounsaturated Fat (g) 0.4 2.7 0.0 0.2 2.0 n/a n/a 5 1
Niacin (mg) 17.3 0.1 0.1 0.0 0.0 n/a n/a 18 4
Pantothenic acid (mg) 1.0 0.2 0.4 0.0 0.0 n/a n/a 2 0
Phenylalanine (g) 1.6 1.6 0.2 0.0 0.0 n/a n/a 3 1
Phosphorus (mg) 456.8 638.9 96.2 8.0 2.2 n/a n/a 1,202 301
Polyunsaturated Fat (g) 1.4 0.3 0.0 0.1 0.3 n/a n/a 2 1
Potassium (mg) 538.9 87.1 156.2 10.4 2.2 n/a n/a 795 199
Proline (g) 3.8 3.3 0.4 0.0 0.0 n/a n/a 8 2
Protein (g) 31.5 32.1 3.5 0.3 0.1 n/a n/a 68 17
Retinol (mcg) 0.0 79.2 1.2 0.0 62.9 n/a n/a 143 36
Riboflavin (mg) 1.0 0.3 0.1 0.0 0.0 n/a n/a 1 0
Saturated Fat (g) 0.7 5.7 0.1 0.0 4.8 n/a n/a 11 3
Selenium (mcg) 152.7 19.1 2.2 2.5 0.1 n/a n/a 177 44
Serine (g) 1.5 1.7 0.2 0.0 0.0 n/a n/a 3 1
Sodium (mg) 14.5 807.8 47.2 85.1 66.9 n/a n/a 1,022 255
Starch (g) 150.9 n/a n/a 0.0 n/a n/a n/a 151 38
Stigmasterol n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sucrose (g) 1.2 n/a n/a 0.0 n/a n/a n/a 1 0
Sugar (g) 6.5 0.7 4.7 0.1 0.0 n/a n/a 12 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Thiamin (mg) 2.2 0.0 0.0 0.0 0.0 n/a n/a 2 1
Threonine (g) 1.1 1.1 0.1 0.0 0.0 n/a n/a 2 1
Tocopherol, alpha (mg) 0.3 0.1 0.0 0.0 0.2 n/a n/a 1 0
Tocopherol, beta (mg) 0.1 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, delta (mg) 0.0 n/a n/a 0.0 0.0 n/a n/a 0 0
Tocopherol, gamma (mg) 2.1 n/a n/a 0.2 0.0 n/a n/a 2 1
Total Fat (g) 3.6 9.2 0.1 0.3 7.6 n/a n/a 21 5
Trans-monoenoic Fat (g) 0.0 n/a n/a 0.0 0.3 n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a 0.0 0.3 n/a n/a 0 0
Tryptophan (g) 0.4 0.4 0.0 0.0 0.0 n/a n/a 1 0
Tyrosine (g) 0.6 1.4 0.2 0.0 0.0 n/a n/a 2 1
Valine (g) 1.4 2.0 0.3 0.0 0.0 n/a n/a 4 1
Vitamin A, IU (IU) 0.0 273.2 4.3 5.3 234.2 n/a n/a 517 129
Vitamin A, RAE (mcg) 0.0 79.2 1.2 0.3 64.1 n/a n/a 145 36
Vitamin B-12 (mcg) 0.0 0.6 0.4 0.0 0.0 n/a n/a 1 0
Vitamin B-6 (mg) 0.3 0.1 0.0 0.0 0.0 n/a n/a 0 0
Vitamin C (mg) 0.0 0.0 0.6 0.1 0.0 n/a n/a 1 0
Vitamin D (IU) 0.0 6.6 0.0 0.0 5.6 n/a n/a 12 3
Water (g) 23.9 83.3 52.2 6.2 1.5 n/a n/a 167 42
Zinc (mg) 3.4 2.4 0.6 0.0 0.0 n/a n/a 6 2

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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