Mac and cheese calories
There's no single “correct” number for mac and cheese: every family cooks it a little differently. Built from USDA ingredients, a standard version gives 155 kcal per 100 g, about 293 kcal for a 189 g serving.
A serving covers about 15% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 249 to 337 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (189 g) |
|---|---|---|
| kcal | 155 | 293 |
| Protein, g | 5.9 | 11.2 |
| Fat, g | 5.8 | 11.0 |
| Carbs, g | 19.7 | 37.2 |
| Fiber, g | 1.1 | 2.1 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 94 g | 146 kcal | 125-168 | 4,600 |
| 1 · 189 g | 293 kcal | 249-337 | 9,100 |
| 1½ · 284 g | 439 kcal | 374-505 | 13,700 |
| 2 · 378 g | 586 kcal | 498-674 | 18,300 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 9,100 steps, or 71 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Mac and cheese | 155 | 293 kcal / 189 g | 5.9 g |
| Sub sandwich | 167 | 317 kcal / 190 g | 10.2 g |
| Shawarma | 175 | 525 kcal / 300 g | 10.7 g |
| Burrito | 192 | 463 kcal / 241 g | 8.6 g |
| Tamale | 192 | 344 kcal / 179 g | 6.6 g |
| Gyro | 213 | 596 kcal / 280 g | 11.1 g |
| Taco | 217 | 221 kcal / 102 g | 10.2 g |
| Hash browns | 234 | 124 kcal / 53 g | 2.5 g |
| Chicken sandwich | 236 | 441 kcal / 187 g | 14.9 g |
Lightest in this group per 100 g: Mac and cheese.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 169839, FDC 169770, FDC 173342 (Restaurant, family style, macaroni & cheese, from kids' menu).
The ±15% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in mac and cheese?
Mac and cheese has about 155 kcal per 100 g. A typical 189 g serving is about 293 kcal, and realistically anywhere from 249 to 337 kcal depending on the recipe and portion.
How much protein is in mac and cheese?
5.9 g of protein per 100 g, or about 11.2 g in a 189 g serving.
Your plate isn't a lab sample
Snap your own mac and cheese and Kalorea estimates what's actually on your plate, with a range and macros.