Food guide

Boxed Macaroni and Cheese

Boxed Macaroni and Cheese is a staple dairy food used as a drink, topping or cooking ingredient.

Dairy

Nutrition per 100 g

Standardised to 100 g of boxed macaroni and cheese for fair comparison. Typical serving: 30 g — 49 kcal per 30 g serving.

Nutrition information for Boxed Macaroni and Cheese
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	163 kcal	49 kcal	100 kcal
Protein	6.7 g	2 g	4.1 g
Carbohydrate	23 g	6.9 g	14.1 g
Fat	5 g	1.5 g	3.1 g
Fibre	1.3 g	0.4 g	0.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of boxed macaroni and cheese, with a typical serving and FDA Daily Value for adults.

Micronutrients for Boxed Macaroni and Cheese
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	22 µg	6.6 µg	2%
Vitamin E	0.54 mg	0.16 mg	4%
Thiamin	0.16 mg	0.048 mg	13%
Riboflavin	0.09 mg	0.027 mg	7%
Niacin	1.2 mg	0.36 mg	8%
Vitamin B6	0.025 mg	0.008 mg	1%
Vitamin B12	0.27 µg	0.081 µg	11%
Pantothenic acid	0.42 mg	0.13 mg	8%
Minerals
Calcium	85 mg	25.5 mg	7%
Iron	1.2 mg	0.36 mg	7%
Magnesium	15 mg	4.5 mg	4%
Phosphorus	234 mg	70.2 mg	19%
Potassium	80 mg	24 mg	2%
Sodium	460 mg	138 mg	20%
Zinc	0.65 mg	0.2 mg	6%
Copper	0.067 mg	0.02 mg	7%
Manganese	0.22 mg	0.066 mg	10%

Source: USDA FoodData Central — Macaroni and cheese, box mix with cheese sauce, prepared

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat boxed macaroni and cheese?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Boxed Macaroni and Cheese is a staple dairy food used as a drink, topping or cooking ingredient.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Fruit, Oats, Coffee.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.