Nutritional Facts: Mac and Cheese from "cook Yourself Thin"

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.

  2 cups (210g)
whole wheat elbow macaroni
1 1/2 tablespoons (21g)
unsalted butter
2 tablespoons (15g)
all-purpose flour
1 1/2 cups (369g)
skim milk
8 ounces (241g)
low-fat sharp cheddar cheese
2 teaspoons (11g)
Worcestershire sauce
1/4 teaspoon (2g)
salt
1 pinch (0g)
pepper
1 pinch (0g)
ground nutmeg
1/4 cup (57g)
whole wheat bread crumbs
Total 1 serving
Alanine (g) 1.0 0.0 0.0 0.5 1.5 n/a 0.0 0.0 n/a 0.1 3 1
Alcohol n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.1 0.0 0.1 0.5 2.0 n/a 0.0 0.0 n/a n/a 4 1
Ash (g) 3.4 0.0 0.1 3.2 8.8 0.2 1.5 0.0 0.0 2.2 19 5
Aspartic acid (g) 1.4 0.0 0.1 1.1 3.5 n/a 0.0 0.0 n/a 0.2 6 2
Beta-sitosterol n/a 0.9 n/a n/a n/a n/a n/a n/a n/a n/a 1 0
Caffeine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 84.0 5.1 2.2 527.7 999.5 12.1 0.4 0.4 0.3 60.8 1,692 423
Calories 730.8 152.7 54.6 151.3 416.6 8.8 0.0 0.3 0.7 140.3 1,656 414
Calories (kj) 3,057.6 638.8 228.4 627.3 1,743.6 36.9 0.0 1.1 3.0 587.3 6,924 1,731
Campesterol n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 157.6 0.0 11.4 20.5 4.6 2.2 0.0 0.1 0.1 23.5 220 55
Cholesterol (mg) 0.0 45.8 0.0 7.4 50.6 0.0 0.0 0.0 0.0 0.0 104 26
Copper (mg) 1.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.2 1 0
Cystine (g) 0.6 0.0 0.0 0.1 0.3 n/a 0.0 0.0 n/a 0.1 1 0
Dietary Fiber (g) 17.4 0.0 0.4 0.0 0.0 0.0 0.0 0.0 0.0 3.9 22 5
Folate (mcg) 119.7 0.6 3.9 22.1 26.5 0.9 0.0 0.0 0.1 28.4 202 51
Folate, DFE (mcg) 119.7 0.6 3.9 22.1 26.5 0.9 0.0 0.0 0.1 28.4 202 51
Folate, food (mcg) 119.7 0.6 3.9 22.1 26.5 0.9 0.0 0.0 0.1 28.4 202 51
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Galactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Glutamic acid (g) 10.7 0.0 0.5 3.1 13.2 n/a 0.0 0.0 n/a 1.1 29 7
Glycine (g) 1.1 0.0 0.1 0.3 0.9 n/a 0.0 0.0 n/a 0.1 3 1
Histidine (g) 0.7 0.0 0.0 0.4 1.9 n/a 0.0 0.0 n/a 0.1 3 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 7.6 0.0 0.2 0.2 1.0 0.6 0.0 0.0 0.0 1.4 11 3
Isoleucine (g) 1.2 0.0 0.1 0.9 3.3 n/a 0.0 0.0 n/a 0.1 6 1
Lactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Leucine (g) 2.1 0.0 0.1 1.4 5.2 n/a 0.0 0.0 n/a 0.2 9 2
Lysine (g) 0.7 0.0 0.0 1.2 4.5 n/a 0.0 0.0 n/a 0.1 6 2
Magnesium (mg) 300.3 0.4 3.3 59.0 38.5 1.5 0.0 0.2 0.3 46.6 450 113
Maltose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Manganese (mg) 6.4 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 1.2 8 2
Methionine (g) 0.5 0.0 0.0 0.4 1.4 n/a 0.0 0.0 n/a 0.1 2 1
Monounsaturated Fat (g) 0.4 4.5 0.0 0.2 5.0 0.0 0.0 0.0 0.0 0.9 11 3
Niacin (mg) 10.8 0.0 0.2 0.4 0.1 0.1 0.0 0.0 0.0 2.7 14 4
Pantothenic acid (mg) 2.1 0.0 0.1 1.4 0.4 n/a 0.0 0.0 n/a 0.4 4 1
Phenylalanine (g) 1.5 0.0 0.1 0.7 2.8 n/a 0.0 0.0 n/a 0.2 5 1
Phosphorus (mg) 541.8 5.1 16.2 413.3 1,165.6 6.8 0.0 0.2 0.3 114.7 2,264 566
Phytosterols n/a n/a n/a n/a n/a n/a 0.0 0.1 0.1 n/a 0 0
Polyunsaturated Fat (g) 1.2 0.6 0.1 0.0 0.5 0.0 0.0 0.0 0.0 0.3 3 1
Potassium (mg) 451.5 5.1 16.0 671.6 158.9 90.7 0.1 1.3 0.5 140.9 1,537 384
Proline (g) 3.3 0.0 0.2 1.4 6.1 n/a 0.0 0.0 n/a 0.4 11 3
Protein (g) 30.7 0.2 1.5 14.6 58.6 0.0 0.0 0.0 0.0 7.4 113 28
Retinol (mcg) 0.0 142.9 0.0 225.1 144.5 0.1 0.0 0.0 0.0 0.0 513 128
Riboflavin (mg) 0.3 0.0 0.0 0.7 0.5 0.0 0.0 0.0 0.0 0.1 2 0
Saturated Fat (g) 0.5 10.9 0.0 0.6 10.5 0.0 0.0 0.0 0.0 0.4 23 6
Selenium n/a 0.2 5.1 8.9 34.9 0.1 0.0 0.0 0.0 22.9 72 18
Serine (g) 1.5 0.0 0.1 0.8 3.2 n/a 0.0 0.0 n/a 0.2 6 1
Sodium (mg) 16.8 2.3 0.3 217.7 1,473.9 111.1 581.4 0.0 0.0 268.1 2,672 668
Stigmasterol 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 n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Sugar n/a 0.0 0.0 n/a 1.3 1.1 0.0 0.0 0.0 3.2 6 1
Theobromine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.0 0.0 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.2 1 0
Threonine (g) 0.8 0.0 0.0 0.7 1.9 n/a 0.0 0.0 n/a 0.1 4 1
Tocopherol, alpha n/a 0.5 0.0 n/a 0.1 0.0 0.0 0.0 0.0 0.3 1 0
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0 n/a 0 0
Total Fat (g) 2.9 17.3 0.1 0.9 16.9 0.0 0.0 0.0 0.0 1.9 40 10
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.4 0.0 0.0 0.2 0.7 n/a 0.0 0.0 n/a 0.1 1 0
Tyrosine (g) 0.8 0.0 0.0 0.7 2.6 n/a 0.0 0.0 n/a 0.1 4 1
Valine (g) 1.3 0.0 0.1 1.0 3.6 n/a 0.0 0.0 n/a 0.2 6 2
Vitamin A, IU (IU) 0.0 532.3 0.0 749.1 498.5 9.0 0.0 0.5 0.1 1.7 1,791 448
Vitamin A, RAE (mcg) 0.0 145.7 0.0 225.1 144.5 0.6 0.0 0.0 0.0 0.0 516 129
Vitamin B-12 (mcg) 0.0 0.0 0.0 1.6 1.2 0.0 0.0 0.0 0.0 0.0 3 1
Vitamin B-6 (mg) 0.5 0.0 0.0 0.2 0.1 0.0 0.0 0.0 0.0 0.1 1 0
Vitamin C (mg) 0.0 0.0 0.0 4.1 0.0 1.5 0.0 0.0 0.0 0.0 6 1
Vitamin D (IU) 0.0 12.8 0.0 147.6 12.0 0.0 0.0 0.0 0.0 0.0 172 43
Water (g) 15.4 3.8 1.8 329.7 152.0 8.9 0.0 0.0 0.0 21.9 534 133
Zinc (mg) 5.0 0.0 0.1 1.7 4.4 0.0 0.0 0.0 0.0 1.0 12 3

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