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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

    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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