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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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