Calories in Macaroni and cheese, box mix with cheese sauce, unprepared
Generic food Raw Meals and Dishes
Macaroni and cheese, box mix with cheese sauce, unprepared contains 334 kcal per 100 g. A 1 serving, 3.5 oz (25 g) provides about 84 kcal.
Roughly 56% of its calories come from carbohydrates, with 29% from fat and 15% from protein (estimated with general energy factors).
That is more energy than the typical item in meals, entrees, and side dishes on FoodFactly, where the median is 197 kcal per 100 g across 81 foods.
100 g provides 67% of the Daily Value for selenium, 54% of the Daily Value for Folate (B9) and 44% of the Daily Value for Thiamin (B1).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 334 kcal | |
| Total fat M | 10.7 g | 14% |
| Saturated fat C | 1.2 g | 6% |
| Cholesterol C | 3 mg | 1% |
| Sodium M | 766 mg | 33% |
| Total carbohydrates C | 46.7 g | 17% |
| Dietary fiber C | 1.8 g | 6% |
| Total sugars C | 6.4 g | |
| Protein M | 12.7 g | 25% |
| Vitamin A C | 6 µg | 0.7% |
| Vitamin C C | 0.6 mg | 0.7% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 5.8 µg | 5% |
| Thiamin (B1) C | 0.53 mg | 44% |
| Riboflavin (B2) C | 0.37 mg | 29% |
| Niacin (B3) C | 4 mg | 25% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 217 µg | 54% |
| Vitamin B12 C | 0.39 µg | 16% |
| Choline C | 24.7 mg | 4% |
| Calcium M | 145 mg | 11% |
| Iron M | 2.1 mg | 11% |
| Magnesium M | 34 mg | 8% |
| Phosphorus M | 391 mg | 31% |
| Potassium M | 197 mg | 4% |
| Zinc M | 1.3 mg | 12% |
| Copper C | 0.16 mg | 18% |
| Manganese M | 0.47 mg | 20% |
| Selenium C | 37 µg | 67% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 15%
- Carbohydrates 56%
- Fat 29%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.7 gin the top quarter of meals, entrees, and side dishes (median 7.5 g)
- Fiber1.8 gabove the median for meals, entrees, and side dishes (median 1.5 g)
- Sugars6.4 gin the top quarter of meals, entrees, and side dishes (median 3.1 g)
- Fat10.7 gin the top quarter of meals, entrees, and side dishes (median 5.5 g)
- Saturated fat1.2 gbelow the median for meals, entrees, and side dishes (median 1.8 g)
- Sodium766 mgin the top quarter of meals, entrees, and side dishes (median 423 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water26.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.1 g |
|---|---|
| Polyunsaturated fat C | 3 g |
Amino acids (19)
| Tryptophan C | 0.15 g |
|---|---|
| Threonine C | 0.4 g |
| Isoleucine C | 0.47 g |
| Leucine C | 0.86 g |
| Lysine C | 0.42 g |
| Methionine C | 0.16 g |
| Cystine C | 0.17 g |
| Phenylalanine C | 0.52 g |
| Tyrosine C | 0.29 g |
| Valine C | 0.54 g |
| Arginine C | 0.38 g |
| Histidine C | 0.25 g |
| Alanine C | 0.35 g |
| Aspartic acid C | 0.59 g |
| Glutamic acid C | 3.2 g |
| Glycine C | 0.31 g |
| Proline C | 1.2 g |
| Serine C | 0.52 g |
| Hydroxyproline C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.1 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.009 g |
| SFA 8:0 C | 0.006 g |
| SFA 10:0 C | 0.013 g |
| SFA 12:0 C | 0.013 g |
| SFA 14:0 C | 0.051 g |
| SFA 16:0 C | 0.7 g |
| SFA 18:0 C | 0.27 g |
| MUFA 18:1 C | 5.9 g |
| PUFA 18:3 C | 0.86 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.031 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.12 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 14 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 19 µg |
| Retinol C | 5 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 3 µg |
Other components (11)
| Water M | 26.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 3.1 g |
| Theobromine C | 0 mg |
| Energy C | 1,396 kJ |
| Vitamin A, IU C | 42 IU |
| Folic acid C | 119 µg |
| Folate, food C | 14 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Macaroni and cheese
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Macaroni and cheese, box mix with cheese sauce, prepared | 164 | 6.7 g | 23.1 g | 5 g |
| Macaroni and Cheese, canned entree Canned | 82 | 3.4 g | 11.5 g | 2.5 g |
| Macaroni and Cheese, canned, microwavable Canned | 134 | 6 g | 14 g | 6 g |
| Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix Dried or dry | 190 | 4.9 g | 23.9 g | 8.3 g |
| Macaroni and cheese, frozen entree Frozen | 149 | 5.6 g | 17.3 g | 6.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased Raw | 307 | 13.5 g | 47 g | 7.2 g |
| Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared Raw | 297 | 13.1 g | 52.1 g | 4 g |
| Peanut butter sandwich, with reduced fat peanut butter, on white bread | 355 | 15.2 g | 44.5 g | 14.2 g |
| Pizza rolls, frozen, unprepared Frozen | 328 | 8.7 g | 50.7 g | 10 g |
| Pizza rolls | 345 | 9.2 g | 53.4 g | 10.5 g |
| Bao bun | 273 | 11.2 g | 39.8 g | 7.6 g |
| Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | 343 | 12.2 g | 44.5 g | 12.9 g |
| PIZZA HUT, breadstick, parmesan garlic | 343 | 12.2 g | 44.5 g | 12.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw macaroni and cheese?
100 g of raw macaroni and cheese has 334 kcal. 1 serving, 3.5 oz (25 g): about 84 kcal. 1 serving, 4 oz (37 g): about 124 kcal.
Is raw macaroni and cheese high in protein?
Raw macaroni and cheese contains 12.7 g of protein per 100 g (25% of the 50 g Daily Value), or 3.2 g in 1 serving, 3.5 oz (25 g). About 15% of its calories come from protein. Compared with other meals, entrees, and side dishes, that is among the highest quarter (median 7.5 g).
How many carbs are in raw macaroni and cheese?
Raw macaroni and cheese has 46.7 g of total carbohydrates per 100 g, including 1.8 g of fiber and 6.4 g of sugars.
How much fat is in raw macaroni and cheese?
Raw macaroni and cheese contains 10.7 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does raw macaroni and cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (67% DV), Folate (B9) (54% DV), Thiamin (B1) (44% DV), phosphorus (31% DV) and Riboflavin (B2) (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw macaroni and cheese?
100 g contains 766 mg of sodium, 33% of the 2,300 mg Daily Value.
Does macaroni and cheese have the same nutrition raw and canned?
No. Per 100 g, macaroni and cheese, box mix with cheese sauce, unprepared has 334 kcal, while macaroni and Cheese, canned entree has 82 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169769. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.