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
| Nutrients 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 | 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 kept in the refrigerator, ideally in a sealed container. Refrigeration allows it to stay fresh and flavorful for up to three to five days. Proper storage helps preserve its creamy consistency.
Exposing it to air can lead to drying out. Make sure to cover it well, and always close the container securely. Adding a splash of milk when reheating can help bring back its creaminess. Proper storage guarantees it remains tasty and ready for enjoyment.
✅ 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
Learn more about mac and cheese
Can mac and cheese expire?
Yes, mac and cheese can expire. Boxed mac and cheese has a long shelf life but will eventually lose quality, especially if the cheese powder clumps or changes color. Homemade mac and cheese should be refrigerated and eaten within 3-5 days, while frozen versions can last up to 2-3 months.
Can mac and cheese be made without milk?
Yes, mac and cheese can be made without milk by using alternatives like cream, butter, cheese, or plant-based milk. Other options include using broth, yogurt, or even pasta cooking water for a creamy consistency. Adjusting the ingredients can still result in a rich and flavorful dish.
Who first made mac and cheese?
Mac and cheese traces its origins to Europe, with early recipes appearing in Italian and English cookbooks from the 14th century. Thomas Jefferson is often credited with popularizing it in the U.S. after encountering pasta dishes in France. The dish later became a staple in American cuisine, especially with the invention of boxed versions.
Where is mac and cheese from?
Mac and cheese has European roots, particularly in Italy and England, where early versions of pasta and cheese dishes were documented. The modern version became widely popular in the United States, especially after Kraft introduced its boxed mac and cheese in 1937. Today, it is a comfort food enjoyed worldwide.
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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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