Macaroni and cheese, box mix with cheese sauce, prepared
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
This is the classic, comforting boxed macaroni and cheese, where tender elbow pasta is coated in a smooth, creamy, and distinctly salty cheese sauce. The texture is soft and uniform, with a rich, savory flavor that is a nostalgic staple for many. Nutritionally, it's a dense source of quick energy from carbs, with a modest amount of protein.
Calorie split: 16% protein · 56% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its intensely savory, salty, and cheesy flavor profile that delivers instant comfort and nostalgia. Its soft, uniform texture and ease of preparation make it a reliable, no-fuss meal or side dish.
⚠️ Watch-outs & how to enjoy it better
It is often high in sodium and can cause rapid blood-sugar spikes due to its refined carbs and low fiber. To counteract this, pair it with a protein-rich food like grilled chicken or beans and add a side of non-starchy vegetables to slow digestion and add nutrients.
Key benefits
- Excellent source of quick-release carbohydrates for energy.
- Provides a modest amount of protein from wheat and dairy.
- Convenient, shelf-stable, and requires minimal preparation.
- Highly palatable, making it a useful food for encouraging intake in some situations.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bright orange color of many boxed cheese sauces comes from annatto, a natural dye derived from the seeds of the achiote tree, not from cheddar cheese itself.
Full nutrition (USDA data · scales with serving)
| Water | 63.6 g |
| Energy | 164 kcal |
| Energy | 686 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 5.0 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 23.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.01 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.3 g |
| Maltose | 0.27 g |
| Galactose | 0.00 g |
| Starch | 19.4 g |
| Calcium, Ca | 85.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 234 mg |
| Potassium, K | 80.0 mg |
| Sodium, Na | 460 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.22 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.03 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 22.0 ug |
| Vitamin A, IU | 72.0 iu |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 1.1 mg |
| Tocopherol, delta | 0.05 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.18 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.11 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.22 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.81 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.30 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.1 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.79 g |
| PUFA 18:2 n-6 c,c | 0.75 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.23 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.09 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.06 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Cholesterol | 8.0 mg |
Amino acid profile (per 100g)
Estimated from Macaroni and cheese, box mix with cheese sauce, unprepared — USDA does not publish this profile for Macaroni and cheese.
| Tryptophan | 0.15 g |
| Threonine | 0.40 g |
| Isoleucine | 0.47 g |
| Leucine | 0.86 g |
| Lysine | 0.42 g |
| Methionine | 0.16 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.29 g |
| Valine | 0.54 g |
| Arginine | 0.38 g |
| Histidine | 0.25 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.59 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.31 g |
| Proline | 1.2 g |
| Serine | 0.52 g |
| Hydroxyproline | 0.00 g |
FAQ
Why does the cheese sauce taste so different from real cheddar?
The sauce is primarily made from vegetable oil, modified food starch, and cheese culture, with flavor enhancers. It's engineered for shelf stability and a consistent, smooth melt, not for the complex flavor of aged cheese.
Is it a good source of calcium?
Yes, the powdered cheese sauce mix is typically fortified with calcium, making a prepared serving a significant source of this mineral, often providing around 15-20% of the daily value.
Can I improve its nutritional value?
Absolutely. Stir in steamed broccoli or peas, add canned tuna or shredded chicken, or mix with a spoonful of plain Greek yogurt to boost fiber, protein, and micronutrients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.64 kcal/g · 16% calories from protein · 1.2 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.