Calories in Macaroni and cheese, frozen entree
Generic food Frozen Meals and Dishes
Macaroni and cheese, frozen entree contains 149 kcal per 100 g. A typical serving of 1 cup (137 g) provides about 204 kcal.
Roughly 46% of its calories come from carbohydrates, with 39% from fat and 15% from protein (estimated with general energy factors).
That is less 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 34% of the Daily Value for selenium.
These values are for the frozen food. Raw and other preparations have their own values, 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 | 149 kcal | |
| Total fat M | 6.4 g | 8% |
| Saturated fat C | 2.6 g | 13% |
| Trans fat C | 0.15 g | |
| Cholesterol M | 10 mg | 3% |
| Sodium M | 290 mg | 13% |
| Total carbohydrates C | 17.3 g | 6% |
| Dietary fiber M | 1.1 g | 4% |
| Total sugars M | 1.5 g | |
| Protein M | 5.6 g | 11% |
| Vitamin A C | 47 µg | 5% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.25 mg | 2% |
| Vitamin K C | 5.1 µg | 4% |
| Thiamin (B1) M | 0.054 mg | 5% |
| Riboflavin (B2) M | 0.057 mg | 4% |
| Niacin (B3) M | 0.74 mg | 5% |
| Pantothenic acid (B5) M | 0.39 mg | 8% |
| Vitamin B6 M | 0.042 mg | 2% |
| Folate (B9) C | 7 µg | 2% |
| Vitamin B12 M | 0.12 µg | 5% |
| Choline C | 8.3 mg | 2% |
| Calcium M | 114 mg | 9% |
| Iron M | 0.57 mg | 3% |
| Magnesium M | 17 mg | 4% |
| Phosphorus M | 119 mg | 10% |
| Potassium M | 95 mg | 2% |
| Zinc M | 0.8 mg | 7% |
| Copper M | 0.051 mg | 6% |
| Manganese M | 0.22 mg | 9% |
| Selenium M | 18.5 µg | 34% |
% 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 46%
- Fat 39%
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
- Protein5.6 gin the lowest quarter of meals, entrees, and side dishes (median 7.5 g)
- Fiber1.1 gin the lowest quarter of meals, entrees, and side dishes (median 1.5 g)
- Sugars1.5 gin the lowest quarter of meals, entrees, and side dishes (median 3.1 g)
- Fat6.4 gabove the median for meals, entrees, and side dishes (median 5.5 g)
- Saturated fat2.6 gabove the median for meals, entrees, and side dishes (median 1.8 g)
- Sodium290 mgin the lowest 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
- Water69.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 1.4 g |
Sugars and starch (7)
| Starch M | 13.7 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 1.2 g |
| Maltose M | 0.3 g |
| Galactose M | 0 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0.002 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.15 g |
| Linoleic acid (omega-6, 18:2) ? | 1.2 g |
| SFA 4:0 M | 0.069 g |
| SFA 6:0 M | 0.065 g |
| SFA 8:0 M | 0.043 g |
| SFA 10:0 M | 0.1 g |
| SFA 12:0 M | 0.12 g |
| SFA 14:0 M | 0.38 g |
| SFA 16:0 M | 1.3 g |
| SFA 18:0 M | 0.47 g |
| SFA 20:0 M | 0.011 g |
| MUFA 18:1 ? | 1.3 g |
| PUFA 18:3 ? | 0.15 g |
| PUFA 20:4 M | 0.006 g |
| SFA 22:0 M | 0.008 g |
| MUFA 14:1 M | 0.032 g |
| MUFA 16:1 ? | 0.07 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.016 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.003 g |
| SFA 15:0 M | 0.041 g |
| SFA 17:0 M | 0.026 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0.014 g |
| TFA 18:1 t M | 0.11 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.034 g |
| PUFA 18:2 CLAs M | 0.023 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.056 g |
| MUFA 18:1 c M | 1.2 g |
| PUFA 18:2 n-6 c,c M | 1.1 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0.001 g |
| MUFA 17:1 M | 0.009 g |
| PUFA 20:3 ? | 0.004 g |
| Fatty acids, total trans-monoenoic C | 0.12 g |
| Fatty acids, total trans-polyenoic C | 0.034 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.004 g |
| PUFA 22:4 M | 0.001 g |
Carotenoids (14)
| Beta-carotene C | 20 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 4 µg |
| Retinol C | 45 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta M | 0.04 mg |
| Tocopherol, gamma M | 1 mg |
| Tocopherol, delta M | 0.4 mg |
| Tocotrienol, alpha M | 0.04 mg |
| Tocotrienol, beta M | 0.27 mg |
| Tocotrienol, gamma M | 0.02 mg |
| Tocotrienol, delta M | 0.02 mg |
Other components (11)
| Water M | 69.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 1.3 g |
| Theobromine C | 0 mg |
| Energy C | 624 kJ |
| Vitamin A, IU ? | 182 IU |
| Folic acid C | 0 µg |
| Folate, food C | 7 µg |
| Vitamin E, added Z | 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, unprepared Raw | 334 | 12.7 g | 46.7 g | 10.7 g |
| 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lasagna with meat sauce, frozen, prepared Frozen | 135 | 7.3 g | 15.4 g | 4.9 g |
| Salisbury steak with gravy, whipped potatoes, vegetable, dessert, frozen meal Frozen | 141 | 7.7 g | 12.6 g | 6.7 g |
| Turkey Pot Pie, frozen entree Frozen | 176 | 6.5 g | 17.7 g | 8.8 g |
| Lasagna with meat, frozen Frozen | 124 | 6.6 g | 14.4 g | 4.4 g |
| Lasagna with meat & sauce, frozen entree Frozen | 124 | 6.6 g | 14.4 g | 4.4 g |
| Potsticker or wonton, pork and vegetable, frozen, unprepared Frozen | 136 | 8.3 g | 13.3 g | 5.5 g |
| Lasagna, cheese, frozen, prepared Frozen | 130 | 6.5 g | 13.8 g | 5.3 g |
| Beef with spaetzle or rice, vegetable, frozen meal Frozen | 118 | 6.9 g | 12.2 g | 4.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen macaroni and cheese?
100 g of frozen macaroni and cheese has 149 kcal. 1 cup (137 g): about 204 kcal. 1 container, mean weight over brands (283 g): about 422 kcal.
How much protein is in frozen macaroni and cheese?
Frozen macaroni and cheese contains 5.6 g of protein per 100 g (11% of the 50 g Daily Value), or 7.7 g in 1 cup (137 g). About 15% of its calories come from protein. Compared with other meals, entrees, and side dishes, that is in the lowest quarter (median 7.5 g).
How many carbs are in frozen macaroni and cheese?
Frozen macaroni and cheese has 17.3 g of total carbohydrates per 100 g, including 1.1 g of fiber and 1.5 g of sugars.
How much fat is in frozen macaroni and cheese?
Frozen macaroni and cheese contains 6.4 g of fat per 100 g, of which 2.6 g is saturated (13% of the Daily Value).
What vitamins and minerals does frozen macaroni and cheese contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen macaroni and cheese?
100 g contains 290 mg of sodium, 13% of the 2,300 mg Daily Value.
Does macaroni and cheese have the same nutrition frozen and raw?
No. Per 100 g, macaroni and cheese, frozen entree has 149 kcal, while macaroni and cheese, box mix with cheese sauce, unprepared has 334 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 173342. 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.