Macaroni or noodles with cheese
Common food
Photo: Wikipedia
Macaroni or noodles with cheese is the ultimate comfort food, featuring tender pasta coated in a rich, creamy, and savory cheese sauce. The texture is a delightful contrast between the soft, yielding pasta and the smooth, velvety sauce. Nutritionally, it provides a quick energy boost from its carbohydrates while offering a moderate amount of protein and fat for satiety.
Calorie split: 16% protein · 42% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deeply comforting, savory, and creamy flavor profile that evokes nostalgia and warmth. Its versatility makes it a beloved canvas for adding proteins like tuna or broccoli, fitting seamlessly into quick family meals.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat, and its refined carbohydrates may cause blood-sugar spikes. To counteract this, pair it with a side of steamed vegetables or a lean protein, use whole-grain pasta, and practice portion control by serving it as a side rather than the main course.
Key benefits
- Provides quick energy from carbohydrates
- Contains protein for muscle maintenance
- Offers calcium from cheese for bone health
- Highly palatable and satisfying comfort food
- Simple to prepare and customize
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known pasta and cheese recipe appeared in the 1391 Italian cookbook 'Libro de Arte Coquinaria,' which called for hand-rolled pasta and grated cheese.
Full nutrition (USDA data · scales with serving)
| Water | 56.1 g |
| Energy | 223 kcal |
| Protein | 8.7 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 23.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 170 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 358 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.21 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 35.0 ug |
| Folic acid | 28.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 54.0 ug |
| Choline, total | 12.2 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 106 ug |
| Retinol | 105 ug |
| Carotene, beta | 18.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 g |
| SFA 4:0 | 0.18 g |
| SFA 6:0 | 0.14 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.21 g |
| SFA 12:0 | 0.24 g |
| SFA 14:0 | 0.76 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 25.0 mg |
FAQ
Is macaroni and cheese a good source of protein?
It provides a moderate amount of protein (about 8.7g per 100g), primarily from the cheese and pasta. It's not a complete protein source on its own but can contribute to your daily intake.
Can I make a healthier version?
Yes. Use whole-wheat or legume-based pasta, opt for lower-fat cheeses like part-skim mozzarella, and boost nutrition by adding pureed butternut squash or cauliflower to the cheese sauce.
Why does the sauce sometimes become grainy?
Graininess often occurs if the cheese is overheated or if pre-shredded cheese with anti-caking agents is used. To prevent this, melt cheese over low heat and use freshly grated cheese.
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 2.23 kcal/g · 16% calories from protein · 1.2 g fiber · 2.4 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: 3.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.