Macaroni and cheese, frozen entree
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
This is a pre-cooked, frozen version of the ultimate comfort food: tender elbow macaroni enveloped in a creamy, savory cheese sauce. The texture is soft and yielding, with a rich, salty, and distinctly cheesy flavor profile. Nutritionally, it's a moderate source of protein and carbohydrates, but its energy density comes primarily from fats.
Calorie split: 15% protein · 46% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore it for its nostalgic, comforting flavor and the sheer convenience of a hot, cheesy meal ready in minutes. Its mild, creamy taste makes it a universally appealing base for adding spices or mix-ins.
⚠️ Watch-outs & how to enjoy it better
The frozen entree format can be high in sodium and may contain stabilizers or preservatives. The refined carbohydrates can cause blood-sugar spikes, and the dairy-based sauce is a common allergen. To counteract, pair it with a side of steamed broccoli or a simple green salad to add fiber and volume, and consider adding a source of lean protein like grilled chicken to balance the meal.
Key benefits
- Quick and convenient meal solution
- Provides a moderate protein boost
- Source of calcium from cheese sauce
- Consistent portion control
- Long shelf life reduces food waste
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for a dish resembling modern macaroni and cheese appeared in a 14th-century English cookbook, called 'makerouns,' which involved layering cooked pasta with grated cheese.
Full nutrition (USDA data · scales with serving)
| Water | 69.4 g |
| Energy | 149 kcal |
| Energy | 624 kj |
| Protein | 5.6 g |
| Total lipid (fat) | 6.4 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.2 g |
| Maltose | 0.30 g |
| Galactose | 0.00 g |
| Starch | 13.7 g |
| Calcium, Ca | 114 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 119 mg |
| Potassium, K | 95.0 mg |
| Sodium, Na | 290 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 18.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.74 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 8.3 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 47.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 182 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 1.0 mg |
| Tocopherol, delta | 0.40 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.27 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.02 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.38 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.47 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.2 g |
| MUFA 20:1 | 0.02 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 | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:2 n-6 c,c | 1.1 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.15 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 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 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 | 0.15 g |
| Fatty acids, total trans-monoenoic | 0.12 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.11 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 10.0 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
Is frozen macaroni and cheese healthy?
It's best viewed as an occasional comfort food rather than a health food. While it provides calories, protein, and some calcium, it can be high in sodium and saturated fat. Pairing it with vegetables and lean protein creates a more balanced meal.
How do I improve the texture when reheating?
For the creamiest result, reheat it in a saucepan over medium-low heat with a splash of milk or water, stirring frequently. This helps revive the sauce and prevents the pasta from becoming rubbery.
Can I add things to it?
Absolutely. It's a fantastic canvas. Stir in steamed broccoli, peas, or spinach for veggies. Add cooked bacon, shredded chicken, or tuna for protein. A dash of mustard powder, hot sauce, or paprika can elevate the flavor.
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 1.49 kcal/g · 15% calories from protein · 1.1 g fiber · 1.5 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: 3.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.