Macaroni or noodles with cheese, whole grain
Common food
Photo: Wikipedia
Whole-grain macaroni and cheese is a comforting classic, featuring elbow-shaped pasta made from whole wheat flour, enveloped in a creamy, savory cheese sauce. The whole-grain pasta offers a slightly nuttier, chewier texture compared to its refined counterpart, while the cheese provides a rich, salty, and umami depth. Nutritionally, it delivers a solid balance of protein and fiber for a more sustained energy release than the traditional version.
Calorie split: 16% protein · 41% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
It's the ultimate comfort food, beloved for its creamy, cheesy embrace and nostalgic appeal. Its versatility makes it a beloved side dish or a simple, satisfying main course that can be customized with spices or toppings.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat from the cheese sauce, and the refined-flour versions can cause blood-sugar spikes. To mitigate, opt for low-sodium cheese, incorporate steamed vegetables like broccoli for volume and nutrients, and stick to the whole-grain version for better blood sugar control. Portion awareness is key, as it's easy to over-serve this calorie-dense dish.
Key benefits
- Provides dietary fiber from whole-wheat pasta, supporting digestion.
- Good source of plant-based protein from both the grain and cheese.
- Contains calcium and phosphorus from cheese, important for bone health.
- Offers a more complex carbohydrate profile than refined pasta versions.
- A familiar, kid-friendly way to incorporate whole grains into a diet.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
While often considered an American staple, the concept of pasta with cheese dates back to 14th-century Italy, and the first known printed recipe for a dish resembling modern mac and cheese appeared in an 1802 American cookbook.
Full nutrition (USDA data · scales with serving)
| Water | 55.9 g |
| Energy | 219 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 10.9 g |
| Carbohydrate, by difference | 22.7 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 173 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 181 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 360 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.19 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 17.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 12.5 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 106 ug |
| Retinol | 105 ug |
| Carotene, beta | 19.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 3.3 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 | 2.5 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 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 whole-grain mac and cheese healthier than regular?
Yes, the whole-grain pasta provides more fiber, B vitamins, and minerals than refined pasta, which can help with satiety and blood sugar management. However, the overall healthiness still depends heavily on the cheese sauce's fat and sodium content.
Can I make it without a cheese sauce from scratch?
Absolutely. Many people use a combination of milk, butter, flour, and shredded cheese for a homemade sauce. Alternatively, high-quality powdered cheese mixes or pre-made sauces are common for convenience, though they often contain more sodium and additives.
What can I add to boost its nutrition?
Stir in steamed broccoli, peas, or spinach for fiber and vitamins. Adding lean protein like grilled chicken, tuna, or white beans can make it a more complete and balanced meal.
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 2.19 kcal/g · 16% calories from protein · 2.2 g fiber · 2.5 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: 2.81 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.