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Nutritional Facts: Healthy Mac & Cheese With Bechamel-Cheddar Sauce

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 pasta
36 ounces (1,021g)
evaporated milk
4 tablespoons (30g)
all-purpose flour
4 tablespoons (57g)
butter
1 1/2 cups (170g)
sharp cheddar cheese
1/2 cup (57g)
monterey jack cheese
1/8 teaspoon (0g)
nutmeg
1 teaspoon (2g)
dry mustard
1 teaspoon (6g)
salt
1 teaspoon (2g)
cayenne pepper
3 slices (84g)
whole wheat bread
1/2 cup (57g)
sharp cheddar cheese
2 tablespoons (28g)
butter
Total 1 serving
Alanine (g) 1.0 2.4 0.1 0.0 1.2 0.4 n/a 0.0 0.0 n/a 0.2 0.4 0.0 6 1
Alcohol n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.1 2.5 0.1 0.0 1.6 0.5 n/a 0.0 0.0 n/a n/a 0.5 0.0 6 1
Ash (g) 3.4 15.8 0.1 1.2 6.7 2.0 0.0 0.1 6.0 0.1 3.2 2.2 0.6 41 7
Aspartic acid (g) 1.4 5.3 0.1 0.0 2.7 0.9 n/a 0.0 0.0 n/a 0.3 0.9 0.0 12 2
Beta-sitosterol n/a n/a n/a 2.3 n/a n/a n/a n/a n/a n/a n/a n/a 1.1 3 1
Caffeine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 84.0 2,664.0 4.5 13.6 1,222.1 421.5 0.5 5.3 1.4 2.7 89.9 407.4 6.8 4,924 821
Calories 730.8 1,367.7 109.2 407.3 683.1 210.7 1.5 10.2 0.0 5.7 207.5 227.7 203.6 4,165 694
Calories (kj) 3,057.6 5,736.2 456.9 1,703.4 2,854.4 882.5 6.4 42.5 0.0 24.0 868.6 951.5 851.7 17,436 2,906
Campesterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Carbohydrates (g) 157.6 102.5 22.9 0.0 2.2 0.4 0.1 0.6 0.0 1.0 34.7 0.7 0.0 323 54
Cholesterol (mg) 0.0 296.0 0.0 122.1 178.0 50.3 0.0 0.0 0.0 0.0 0.0 59.3 61.1 767 128
Copper (mg) 1.0 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 2 0
Cystine (g) 0.6 0.6 0.1 0.0 0.2 0.1 n/a 0.0 0.0 n/a 0.1 0.1 0.0 2 0
Dietary Fiber n/a 0.0 0.8 0.0 0.0 0.0 0.1 0.2 0.0 0.5 5.7 0.0 0.0 7 1
Folate (mcg) 119.7 81.7 7.8 1.7 30.5 10.2 0.2 3.2 0.0 1.9 42.0 10.2 0.9 310 52
Folate, DFE (mcg) 119.7 81.7 7.8 1.7 30.5 10.2 0.2 3.2 0.0 1.9 42.0 10.2 0.9 310 52
Folate, food (mcg) 119.7 81.7 7.8 1.7 30.5 10.2 0.2 3.2 0.0 1.9 42.0 10.2 0.9 310 52
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 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 n/a 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 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
Glutamic acid (g) 10.7 14.6 1.0 0.1 10.3 3.4 n/a 0.1 0.0 n/a 1.6 3.4 0.1 45 8
Glycine (g) 1.1 1.5 0.1 0.0 0.7 0.2 n/a 0.0 0.0 n/a 0.2 0.2 0.0 4 1
Histidine (g) 0.7 1.9 0.1 0.0 1.5 0.5 n/a 0.0 0.0 n/a 0.1 0.5 0.0 5 1
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 7.6 1.9 0.4 0.0 1.2 0.4 0.0 0.2 0.0 0.1 2.0 0.4 0.0 14 2
Isoleucine (g) 1.2 4.2 0.1 0.0 2.6 0.9 n/a 0.0 0.0 n/a 0.2 0.9 0.0 10 2
Lactose n/a n/a n/a n/a 0.4 n/a n/a 0.0 n/a n/a n/a 0.1 n/a 1 0
Leucine (g) 2.1 6.8 0.2 0.0 4.0 1.3 n/a 0.0 0.0 n/a 0.3 1.3 0.0 16 3
Lysine (g) 0.7 5.5 0.1 0.0 3.5 1.2 n/a 0.0 0.0 n/a 0.1 1.2 0.0 12 2
Magnesium (mg) 300.3 245.0 6.6 1.1 47.5 15.3 0.5 7.4 0.1 2.7 68.9 15.8 0.6 712 119
Maltose n/a n/a n/a n/a 0.3 n/a n/a 0.0 n/a n/a n/a 0.1 n/a 0 0
Manganese (mg) 6.4 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.8 0.0 0.0 9 1
Methionine (g) 0.5 1.7 0.1 0.0 1.1 0.4 n/a 0.0 0.0 n/a 0.1 0.4 0.0 4 1
Monounsaturated Fat (g) 0.4 23.8 0.0 11.9 15.9 4.9 0.0 0.5 0.0 0.0 1.3 5.3 6.0 70 12
Niacin (mg) 10.8 2.0 0.4 0.0 0.1 0.1 0.0 0.1 0.0 0.2 4.0 0.0 0.0 18 3
Pantothenic acid (mg) 2.1 6.5 0.1 0.1 0.7 0.1 n/a 0.0 0.0 n/a 0.6 0.2 0.0 10 2
Phenylalanine (g) 1.5 3.4 0.2 0.0 2.2 0.7 n/a 0.0 0.0 n/a 0.2 0.7 0.0 9 2
Phosphorus (mg) 541.8 2,072.0 32.4 13.6 867.8 250.9 0.6 16.6 0.0 5.3 169.7 289.3 6.8 4,267 711
Phytosterols n/a n/a n/a n/a n/a n/a 0.2 2.4 0.0 1.5 n/a n/a n/a 4 1
Polyunsaturated Fat (g) 1.2 2.5 0.1 1.7 1.6 0.5 0.0 0.2 0.0 0.2 0.5 0.5 0.9 10 2
Potassium (mg) 451.5 3,092.6 32.1 13.6 166.1 45.8 1.0 14.8 0.5 36.3 208.3 55.4 6.8 4,125 687
Proline (g) 3.3 6.7 0.4 0.0 4.8 1.6 n/a 0.1 0.0 n/a 0.5 1.6 0.0 19 3
Protein (g) 30.7 69.5 3.1 0.5 42.2 13.8 0.0 0.5 0.0 0.2 10.9 14.1 0.2 186 31
Retinol (mcg) 0.0 n/a 0.0 381.1 437.3 108.5 0.0 0.0 0.0 0.0 0.0 145.8 190.6 1,263 211
Riboflavin (mg) 0.3 3.2 0.0 0.0 0.6 0.2 0.0 0.0 0.0 0.0 0.2 0.2 0.0 5 1
Saturated Fat (g) 0.5 46.9 0.0 29.2 35.8 10.8 0.1 0.0 0.0 0.1 0.6 11.9 14.6 150 25
Selenium (mcg) 153.3 23.5 10.2 0.6 23.6 8.2 0.0 4.2 0.0 0.2 33.9 7.9 0.3 266 44
Serine (g) 1.5 3.8 0.2 0.0 2.5 0.8 n/a 0.0 0.0 n/a 0.2 0.8 0.0 10 2
Sodium (mg) 16.8 1,081.9 0.6 405.6 1,052.6 302.8 0.0 0.3 2,325.5 0.5 396.5 350.9 202.8 6,137 1,023
Stigmasterol n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Sucrose n/a n/a n/a n/a 0.4 n/a n/a 0.1 n/a n/a n/a 0.1 n/a 1 0
Sugar n/a n/a 0.1 0.0 0.9 0.3 0.1 0.1 0.0 0.2 4.7 0.3 0.0 7 1
Theobromine n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 2 0
Threonine (g) 0.8 3.1 0.1 0.0 1.5 0.5 n/a 0.0 0.0 n/a 0.1 0.5 0.0 7 1
Tocopherol, alpha n/a n/a 0.0 1.3 0.5 0.1 0.0 0.1 0.0 0.5 0.5 0.2 0.7 4 1
Tocopherol, beta n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, delta n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a n/a n/a 0.0 0.0 n/a 0.0 0.4 n/a n/a n/a 0.0 0.0 0 0
Total Fat (g) 2.9 77.2 0.3 46.1 56.2 17.1 0.1 0.7 0.0 0.3 2.8 18.7 23.0 245 41
Trans-monoenoic Fat n/a n/a n/a 1.7 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.8 3 0
TransFatty acids n/a n/a n/a 1.9 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.9 3 0
Tryptophan (g) 0.4 1.0 0.0 0.0 0.5 0.2 n/a 0.0 0.0 n/a 0.1 0.2 0.0 2 0
Tyrosine (g) 0.8 3.4 0.1 0.0 2.0 0.7 n/a 0.0 0.0 n/a 0.1 0.7 0.0 8 1
Valine (g) 1.3 4.7 0.1 0.0 2.8 0.9 n/a 0.0 0.0 n/a 0.2 0.9 0.0 11 2
Vitamin A, IU (IU) 0.0 4,052.1 0.0 1,419.4 1,698.4 434.5 0.3 0.6 0.0 749.0 2.5 566.1 709.7 9,633 1,605
Vitamin A, RAE (mcg) 0.0 n/a 0.0 388.5 449.2 111.9 0.0 0.0 0.0 37.5 0.0 149.7 194.3 1,331 222
Vitamin B-12 (mcg) 0.0 1.6 0.0 0.1 1.4 0.5 0.0 0.0 0.0 0.0 0.0 0.5 0.0 4 1
Vitamin B-6 (mg) 0.5 0.5 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 1 0
Vitamin C (mg) 0.0 19.4 0.0 0.0 0.0 0.0 0.0 0.1 0.0 1.4 0.0 0.0 0.0 21 3
Vitamin D (IU) 0.0 n/a 0.0 34.1 40.7 12.4 0.0 0.0 0.0 0.0 0.0 13.6 17.0 118 20
Water (g) 15.4 755.7 3.6 9.0 62.3 23.2 0.0 0.1 0.0 0.1 32.4 20.8 4.5 927 155
Zinc (mg) 5.0 7.9 0.2 0.1 5.3 1.7 0.0 0.1 0.0 0.0 1.5 1.8 0.0 24 4

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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