Calories in mac and cheese (boxed, prepared)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of mac and cheese (boxed, prepared) contains 164 kcal, with 6.7 g of protein, 23.1 g of carbohydrate and 5 g of fat.
A typical serving — 1 cup, about 198 g — is roughly 325 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (198 g) |
|---|---|---|
| Calories | 164 kcal | 325 kcal |
| Protein | 6.7 g | 13.2 g |
| Carbohydrates | 23.1 g | 45.7 g |
| Sugars | 1.6 g | 3.1 g |
| Fibre | 1.2 g | 2.4 g |
| Fat | 5 g | 9.9 g |
| Saturated fat | 1.6 g | 3.2 g |
| Cholesterol | 8 mg | 16 mg |
| Sodium | 460 mg | 911 mg |
| Potassium | 80 mg | 158 mg |
| Calcium | 85 mg | 168 mg |
| Iron | 1.2 mg | 2.3 mg |
| Water | 64 g | 126 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 198 g | 325 | 13.2 g | 45.7 g | 9.9 g |
Photograph it instead of looking it up
Wellix identifies mac and cheese on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 41 | 1.7 g | 5.8 g | 1.2 g |
| 50 g | 82 | 3.3 g | 11.6 g | 2.5 g |
| 100 g | 164 | 6.7 g | 23.1 g | 5 g |
| 150 g | 246 | 10 g | 34.7 g | 7.5 g |
| 200 g | 328 | 13.4 g | 46.2 g | 10 g |
| 250 g | 410 | 16.7 g | 57.8 g | 12.5 g |
| 300 g | 492 | 20 g | 69.3 g | 15 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For mac and cheese (boxed, prepared) the split is:
- Protein: 6.7 g × 4 = 27 kcal — 16% of calories
- Carbohydrates: 23.1 g × 4 = 92 kcal — 56% of calories
- Fat: 5 g × 9 = 45 kcal — 27% of calories
- Most of the energy in mac and cheese (boxed, prepared) comes from carbohydrate (56% of calories).
- For 200 kcal you can eat about 120 g.
What actually changes the number
Boxed mac and cheese prepared with milk and butter is 164 kcal per 100 g, about 325 kcal per cup. Restaurant and baked versions with real cheese are 250–300 per 100 g.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of mac and cheese as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Fast food and prepared meals →
Frequently asked questions
How many calories are in 100 g of mac and cheese?
100 g of mac and cheese (boxed, prepared) contains 164 kcal (6.7 g protein, 23.1 g carbohydrate, 5 g fat), according to USDA reference data.
How many calories are in a serving of mac and cheese?
A typical serving of mac and cheese — 1 cup, about 198 g — has roughly 325 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in mac and cheese?
Mac and cheese (boxed, prepared): 6.7 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of mac and cheese equals 200 kcal?
At 164 kcal per 100 g, about 120 g of mac and cheese equals 200 kcal.
Can I track mac and cheese by taking a photo?
Yes. A photo calorie app like Wellix identifies mac and cheese on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 169770: "Macaroni and cheese, box mix with cheese sauce, prepared". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies mac and cheese on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
