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Nutritional Facts: Light Macaroni and Cheese with Spinach

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 3/4 cups (427g)
low-fat milk
3 tablespoons (22g)
all-purpose flour
2 cups (264g)
extra-sharp cheddar cheese
1 cup (226g)
low fat cottage cheese
1/2 teaspoon (3g)
salt
1/4 teaspoon (1g)
fresh ground pepper
1/8 teaspoon (0g)
ground nutmeg
10 ounces (312g)
frozen spinach
8 ounces (242g)
elbow macaroni
1/4 cup (29g)
toasted wheat germ
Total 1 serving
Alanine (g) 0.5 0.1 1.9 0.9 0.0 0.0 n/a 0.7 1.1 0.4 5 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.4 0.1 2.5 1.2 0.0 0.0 n/a 1.5 1.1 0.5 7 1
Ash (g) 3.2 0.1 10.4 3.1 3.0 0.0 0.0 4.5 2.1 1.2 28 5
Aspartic acid (g) 1.3 0.1 4.2 2.2 0.0 0.0 n/a 1.3 1.5 0.6 11 2
Beta-sitosterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 533.8 3.4 1,903.4 205.7 0.7 2.5 0.5 403.0 50.8 11.2 3,115 519
Calories 179.3 81.9 1,063.9 194.4 0.0 1.4 1.4 90.6 896.6 103.5 2,613 436
Calories (kj) 755.8 342.7 4,445.8 815.9 0.0 6.0 6.0 374.9 3,753.3 433.0 10,933 1,822
Campesterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 21.3 17.2 3.4 8.3 0.0 0.4 0.1 13.2 180.5 14.9 259 43
Cholesterol (mg) 21.4 0.0 277.2 22.6 0.0 0.0 0.0 0.0 0.0 0.0 321 54
Copper (mg) 0.0 0.0 0.1 0.1 0.0 0.0 0.0 0.4 0.7 0.2 2 0
Cystine (g) 0.5 0.0 0.3 0.2 0.0 0.0 n/a 0.1 0.6 0.1 2 0
Dietary Fiber (g) 0.0 0.6 0.0 0.0 0.0 0.1 0.1 9.1 7.7 3.8 21 4
Folate (mcg) 21.4 5.8 47.5 22.6 0.0 0.1 0.2 453.0 572.8 80.8 1,204 201
Folate, DFE (mcg) 21.4 5.8 47.5 22.6 0.0 0.1 0.2 453.0 945.0 80.8 1,576 263
Folate, food (mcg) 21.4 5.8 47.5 22.6 0.0 0.1 0.2 453.0 43.5 80.8 675 112
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 529.3 0.0 529 88
Fructose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.6 0.3 n/a 1 0
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 n/a n/a 1.7 n/a 0.0 n/a 0.7 0.3 n/a 3 0
Glutamic acid (g) 3.3 0.8 16.1 6.3 0.0 0.0 n/a 1.6 11.1 1.1 40 7
Glycine (g) 0.3 0.1 1.1 0.5 0.0 0.0 n/a 0.7 1.1 0.4 4 1
Histidine (g) 0.4 0.1 2.3 0.8 0.0 0.0 n/a 0.2 0.7 0.2 5 1
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Iron (mg) 0.1 0.3 1.8 0.3 0.0 0.1 0.0 5.9 8.0 1.8 18 3
Isoleucine (g) 0.8 0.1 4.1 1.4 0.0 0.0 n/a 0.4 1.2 0.2 8 1
Lactose (g) 22.2 n/a 0.6 6.6 n/a 0.0 n/a 0.0 0.0 n/a 29 5
Leucine (g) 1.6 0.2 6.3 2.7 0.0 0.0 n/a 0.6 2.4 0.5 14 2
Lysine (g) 1.2 0.1 5.5 2.2 0.0 0.0 n/a 0.8 0.7 0.4 11 2
Magnesium (mg) 47.0 4.9 73.9 15.8 0.0 1.0 0.5 234.3 128.1 68.7 574 96
Maltose (g) 0.0 n/a 0.4 0.0 n/a 0.0 n/a 0.0 4.7 n/a 5 1
Manganese (mg) 0.0 0.2 0.0 0.0 0.0 0.1 0.0 2.2 2.2 3.8 9 1
Methionine (g) 0.4 0.0 1.7 0.6 0.0 0.0 n/a 0.2 0.4 0.1 3 1
Monounsaturated Fat (g) 1.2 0.0 24.8 1.0 0.0 0.0 0.0 0.0 0.4 0.4 28 5
Niacin (mg) 0.4 0.3 0.2 0.2 0.0 0.0 0.0 1.6 17.3 2.0 22 4
Pantothenic acid (mg) 1.5 0.1 1.1 0.6 0.0 0.0 n/a 0.3 1.0 0.6 5 1
Phenylalanine (g) 0.7 0.1 3.5 1.4 0.0 0.0 n/a 0.6 1.6 0.3 8 1
Phosphorus (mg) 405.7 24.3 1,351.7 368.4 0.0 0.9 0.6 153.1 456.8 242.1 3,003 501
Phytosterols n/a n/a n/a n/a 0.0 0.5 0.2 n/a n/a n/a 1 0
Polyunsaturated Fat (g) 0.1 0.1 2.5 0.2 0.0 0.0 0.0 0.3 1.4 1.7 6 1
Potassium (mg) 640.5 24.1 258.7 189.8 0.2 7.6 1.0 1,080.9 538.9 256.5 2,998 500
Proline (g) 1.5 0.3 7.4 3.0 0.0 0.0 n/a 0.6 3.8 0.4 17 3
Protein (g) 14.4 2.3 65.7 26.7 0.0 0.1 0.0 11.3 31.5 6.7 159 26
Retinol (mcg) 247.7 0.0 681.1 42.9 0.0 0.0 0.0 0.0 0.0 0.0 972 162
Riboflavin (mg) 0.8 0.0 1.0 0.4 0.0 0.0 0.0 0.7 1.0 0.1 4 1
Saturated Fat (g) 2.7 0.0 55.7 2.2 0.0 0.0 0.1 0.1 0.7 0.5 62 10
Selenium (mcg) 14.1 7.6 36.7 22.4 0.0 0.0 0.0 18.7 152.7 22.8 275 46
Serine (g) 0.9 0.1 3.8 1.5 0.0 0.0 n/a 0.5 1.5 0.3 9 1
Sodium (mg) 187.9 0.4 1,639.4 745.8 1,162.7 0.1 0.0 231.2 14.5 3.5 3,986 664
Starch n/a n/a n/a n/a n/a n/a n/a 0.0 150.9 n/a 151 25
Stigmasterol (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.0 n/a 0.6 0.0 n/a 0.0 n/a 0.7 1.2 n/a 3 0
Sugar (g) 22.2 0.1 1.4 8.3 0.0 0.0 0.1 2.0 6.5 n/a 40 7
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.1 0.1 0.0 0.0 0.0 0.3 2.2 0.5 3 1
Threonine (g) 0.4 0.1 2.3 1.2 0.0 0.0 n/a 0.7 1.1 0.3 6 1
Tocopherol, alpha (mg) 0.0 0.0 0.8 0.1 0.0 0.0 0.0 9.1 0.3 n/a 10 2
Tocopherol, beta (mg) 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0 0
Tocopherol, delta (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.0 n/a 0.0 0.0 n/a 0.0 0.0 0.4 2.1 n/a 3 0
Total Fat (g) 4.1 0.2 87.5 5.5 0.0 0.0 0.1 1.8 3.6 2.8 106 18
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.0 0.8 0.4 0.0 0.0 n/a 0.3 0.4 0.1 2 0
Tyrosine (g) 0.6 0.1 3.2 1.5 0.0 0.0 n/a 0.7 0.6 0.2 7 1
Valine (g) 0.9 0.1 4.4 1.8 0.0 0.0 n/a 0.6 1.4 0.3 10 2
Vitamin A, IU (IU) 836.9 0.0 2,645.3 167.2 0.0 3.1 0.3 36,632.0 0.0 0.0 40,285 6,714
Vitamin A, RAE (mcg) 247.7 0.0 699.6 45.2 0.0 0.2 0.0 1,830.7 0.0 0.0 2,823 471
Vitamin B-12 (mcg) 2.0 0.0 2.2 1.0 0.0 0.0 0.0 0.0 0.0 0.0 5 1
Vitamin B-6 (mg) 0.2 0.0 0.2 0.0 0.0 0.0 0.0 0.5 0.3 0.4 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 17.2 0.0 0.0 17 3
Vitamin D (IU) 205.0 0.0 63.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 268 45
Water (g) 384.0 2.7 97.0 182.4 0.0 0.1 0.0 281.7 23.9 3.2 975 162
Zinc (mg) 1.8 0.2 8.2 0.9 0.0 0.0 0.0 1.7 3.4 3.5 20 3

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