Mac And Cheese — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Mac and cheese nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 222 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 25 g | 9.09% |
| Fiber | 1 g | 3.57% |
| Sugars | 3 g | 6% |
| Glycemic Index | 64 | - |
| Protein | 10 g | 20% |
| Sodium | 474 mg | 20.61% |
| Total Fat | 10 g | 12.82% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
10 g
🧀 Good Protein Content
3 g
🍏 Low Sugar Content
Mac and cheese facts & tips
Health benefits
- Provides sustained energy from carbohydrates in pasta, making it a good source of fuel for the body and brain.
- Rich in calcium from cheese, which supports strong bones and teeth.
- Contains protein from cheese and milk, supporting muscle growth and repair.
- Comforting and satisfying, making it a popular choice for emotional well-being.
Health risks
- High fat content particularly in mac and cheese made with butter, cream, and cheese, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in many commercial or boxed mac and cheese products, which can contribute to hypertension and increased cardiovascular risks.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly as a comfort food.
- Low nutrient density as mac and cheese is typically made from refined pasta and cheese, offering limited vitamins or minerals compared to whole food options.
- Potential for artificial additives such as preservatives, flavorings, or colorings in some commercial mac and cheese products, which may cause adverse reactions in sensitive individuals.
How to choose mac and cheese
Mac and cheese should have a creamy consistency, with the pasta evenly coated in a rich, cheesy sauce. The cheese should be melted thoroughly, without any oil separation.
Avoid mac and cheese that looks dry or has a crusty top layer, as this can indicate overcooking or poor quality. Packages that are torn or not properly sealed should also be avoided, as they may affect the product's taste and safety.
How to store mac and cheese
Mac and cheese should be stored in the refrigerator, preferably in an airtight container. Refrigeration keeps it fresh and tasty for up to three days. Proper storage maintains its creamy texture.
Air exposure can cause mac and cheese to dry out. Avoid leaving it uncovered, and always reseal the container tightly. Reheating with a little milk can restore its creaminess. Proper storage ensures it remains delicious and ready to enjoy.
✅ Extra Tip
How long does it last?
Mac and cheese can last for 3-5 days in the refrigerator once prepared. For longer storage, mac and cheese can be frozen for up to 2-3 months. Proper storage helps maintain its creamy texture and flavor.
What to do with leftovers?
Leftover mac and cheese can be used in a variety of comforting and creative dishes. Reheat it and serve with bacon, breadcrumbs, or extra cheese for a quick meal, or mix it into a casserole with vegetables and meat for added flavor. Mac and cheese is also great when used as a filling for stuffed peppers or baked potatoes.
Use mac and cheese in a mac and cheese pie by layering it with pastry and baking until golden, or mix it into a mac and cheese fritter by forming the mac and cheese into balls and frying until crispy. If you have a lot of mac and cheese, consider making a batch of mac and cheese bites by pressing the mixture into muffin tins and baking until set. Mac and cheese can also be used as a topping for pizza or flatbreads, or mixed into a grilled cheese sandwich with extra cheese and bread. For a quick snack, enjoy mac and cheese with a drizzle of hot sauce or ketchup, or mix it into a bowl of scrambled eggs for a comforting breakfast.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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