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Nutritional Facts: Healthy Macaroni & 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 cup (105g)
elbow macaroni
1/4 cup (25g)
fat free cheese
1 tablespoon (14g)
olive oil
1/4 cup (40g)
onions
1/2 cup (123g)
skim milk
1 teaspoon (1g)
dried parsley
Total 1 serving
Alanine (g) 0.5 n/a 0.0 0.0 0.2 0.0 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.5 n/a 0.0 0.0 0.2 0.0 1 0
Ash (g) 0.9 n/a 0.0 0.1 1.1 0.1 2 1
Aspartic acid (g) 0.7 n/a 0.0 0.0 0.4 0.0 1 1
Caffeine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 22.1 n/a 0.1 9.2 175.9 5.7 213 106
Calories 389.6 n/a 119.3 16.0 50.4 1.5 577 288
Calories (kj) 1,630.7 n/a 499.4 66.4 209.1 6.1 2,412 1,206
Carbohydrates (g) 78.4 n/a 0.0 3.7 6.8 0.3 89 45
Cholesterol (mg) 0.0 n/a 0.0 0.0 2.5 0.0 2 1
Copper (mg) 0.3 n/a 0.0 0.0 0.0 0.0 0 0
Cystine (g) 0.3 n/a 0.0 0.0 0.0 0.0 0 0
Dietary Fiber (g) 3.4 n/a 0.0 0.7 0.0 0.1 4 2
Folate (mcg) 248.9 n/a 0.0 7.6 7.4 0.9 265 132
Folate, DFE (mcg) 410.6 n/a 0.0 7.6 7.4 0.9 426 213
Folate, food (mcg) 18.9 n/a 0.0 7.6 7.4 0.9 35 17
Folic acid (mcg) 230.0 n/a 0.0 0.0 0.0 0.0 230 115
Fructose (g) 0.1 n/a n/a 0.5 n/a 0.0 1 0
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) (g) 0.1 n/a n/a 0.8 n/a 0.0 1 0
Glutamic acid (g) 4.8 n/a 0.0 0.1 1.0 0.0 6 3
Glycine (g) 0.5 n/a 0.0 0.0 0.1 0.0 1 0
Histidine (g) 0.3 n/a 0.0 0.0 0.1 0.0 0 0
Hydroxyproline (g) 0.0 n/a n/a n/a n/a 0.0 0 0
Iron (mg) 3.5 n/a 0.1 0.1 0.1 0.1 4 2
Isoleucine (g) 0.5 n/a 0.0 0.0 0.3 0.0 1 0
Lactose (g) 0.0 n/a n/a 0.0 n/a 0.0 0 0
Leucine (g) 1.0 n/a 0.0 0.0 0.5 0.0 2 1
Lysine (g) 0.3 n/a 0.0 0.0 0.4 0.0 1 0
Magnesium (mg) 55.7 n/a 0.0 4.0 19.7 2.0 81 41
Maltose (g) 2.1 n/a n/a 0.0 n/a 0.0 2 1
Manganese (mg) 1.0 n/a 0.0 0.1 0.0 0.0 1 1
Methionine (g) 0.2 n/a 0.0 0.0 0.1 0.0 0 0
Monounsaturated Fat (g) 0.2 n/a 9.8 0.0 0.1 0.0 10 5
Niacin (mg) 7.5 n/a 0.0 0.0 0.1 0.0 8 4
Pantothenic acid (mg) 0.5 n/a 0.0 0.0 0.5 0.0 1 0
Phenylalanine (g) 0.7 n/a 0.0 0.0 0.2 0.0 1 0
Phosphorus (mg) 198.5 n/a 0.0 11.6 137.8 2.2 350 175
Phytosterols n/a n/a 29.8 6.0 n/a n/a 36 18
Polyunsaturated Fat (g) 0.6 n/a 1.4 0.0 0.0 0.0 2 1
Potassium (mg) 234.2 n/a 0.1 58.4 223.9 13.4 530 265
Proline (g) 1.6 n/a 0.0 0.0 0.5 0.0 2 1
Protein (g) 13.7 n/a 0.0 0.4 4.9 0.1 19 10
Retinol (mcg) 0.0 n/a 0.0 0.0 75.0 0.0 75 38
Riboflavin (mg) 0.4 n/a 0.0 0.0 0.2 0.0 1 0
Saturated Fat (g) 0.3 n/a 1.9 0.0 0.2 0.0 2 1
Selenium (mcg) 66.4 n/a 0.0 0.2 3.0 0.1 70 35
Serine (g) 0.6 n/a 0.0 0.0 0.3 0.0 1 0
Sodium (mg) 6.3 n/a 0.3 1.6 72.6 2.3 83 42
Starch (g) 65.6 n/a n/a 0.0 n/a n/a 66 33
Sucrose (g) 0.5 n/a n/a 0.4 n/a 0.0 1 0
Sugar (g) 2.8 n/a 0.0 1.7 n/a 0.0 5 2
Theobromine (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.9 n/a 0.0 0.0 0.1 0.0 1 1
Threonine (g) 0.5 n/a 0.0 0.0 0.2 0.0 1 0
Tocopherol, alpha (mg) 0.1 n/a 1.9 0.0 n/a 0.0 2 1
Tocopherol, beta (mg) 0.1 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Tocopherol, gamma (mg) 0.9 n/a 0.1 0.0 n/a 0.0 1 1
Total Fat (g) 1.6 n/a 13.5 0.0 0.3 0.0 15 8
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a 0.0 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.2 n/a 0.0 0.0 0.1 0.0 0 0
Tyrosine (g) 0.3 n/a 0.0 0.0 0.2 0.0 1 0
Valine (g) 0.6 n/a 0.0 0.0 0.3 0.0 1 0
Vitamin A, IU (IU) 0.0 n/a 0.0 0.8 249.7 9.7 260 130
Vitamin A, RAE (mcg) 0.0 n/a 0.0 0.0 75.0 0.5 76 38
Vitamin B-12 (mcg) 0.0 n/a 0.0 0.0 0.5 0.0 1 0
Vitamin B-6 (mg) 0.1 n/a 0.0 0.0 0.1 0.0 0 0
Vitamin C (mg) 0.0 n/a 0.0 3.0 1.4 0.6 5 2
Vitamin D (IU) 0.0 n/a 0.0 0.0 49.2 0.0 49 25
Water (g) 10.4 n/a 0.0 35.6 109.9 0.0 156 78
Zinc (mg) 1.5 n/a 0.0 0.1 0.6 0.0 2 1

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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