Macaroni and cheese is a favorite in households across the U.S., a kid-friendly food easy to whip up for a quick, hearty meal. Depending on how it's prepared, mad and cheese can be energy-dense food best as an occasional treat, not a pantry staple.

For example, Kraft Mac and Cheese nutrition information reveals high calories at 350 per one-cup serving. Other mac and cheese brands are also high in calories. This dish is also high in fat and extremely high in sodium. You can tweak mac and cheese recipes to lower calories, fat, and sodium while adding fiber and protein. Let's dig into how.

Kraft Mac and Cheese Nutrition Facts

The following mac and cheese nutrition information is for 1 serving (180g, or about 3/4 cup) of prepared Kraft Macaroni and Cheese, provided by the USDA.

• Calories: 257
• Fat: 7.8g
• Sodium: 518mg
• Carbohydrates: 37.9g
• Fiber: 2.3g
• Sugars: 6.7g
• Protein: 9g

You'll benefit from several vitamins and minerals when you consume Kraft mac and cheese, including thiamin, niacin, folic acid, and beta-carotene. It also contains iron, calcium, and phosphorus.

Kraft Mac and Cheese Calories

When prepared using the suggested method—with 4 tablespoons of margarine and 1/4 cup reduced-fat milk—a one-cup serving of Kraft original mac and cheese has 350 calories and 11 grams of fat, which is about 99 calories from fat, or nearly 28%). Each box has three one-cup servings, so an entire box has 1,050 calories.

Improving Mac and Cheese Nutrition

You can adjust how much butter and which type of milk you use to prepare your mac and cheese to best align with your nutrition goals. While the box recommends using 4 tablespoons of margarine, you can reduce this amount to reduce fat and calories. One tablespoon of margarine has about 81 calories and 9g fat. One tablespoon of butter provides approximately 100 calories and 12g fat.

You can also swap whole or reduced-fat milk for another variety. Different types of milk provide different nutrients. One-quarter cup of 2% reduced-fat milk has 31 calories and 1g of fat, while nonfat milk has 21 calories and about 0g of fat.

Mac and Cheese Nutrition By Brand

These are the calorie and nutrition facts for other popular brands of macaroni and cheese, according to USDA data (all nutrition facts are for a single serving).

• Stouffer's Macaroni and Cheese: 350 calories, 17g fat, 7g saturated fat, 34g carbohydrates, 15g protein, 2g fiber, 2g sugar, and 920mg sodium
• Lean Cuisine Macaroni and Cheese: 300 calories, 6g fat, 48g carbohydrates, 13g protein, 2g fiber, 5g sugar, and 560mg sodium
• Amy's Organic Foods Macaroni and Cheese (frozen): 400 calories, 16g fat, 10g saturated fat, 16g protein, 47g carbohydrates, 3g fiber, 6g sugar, and 640mg sodium
• Velveeta Shells and Cheese: 360 calories, 12g fat, 3.5g saturated fat, 49g carbohydrates, 13g protein, 2g fiber, 4g sugar, and 870mg sodium

Homemade Mac and Cheese Nutrition

Your homemade macaroni and cheese nutrition will vary based on the ingredients. One cup of a typical homemade macaroni and cheese recipe has 506 calories, 20g of fat, 24g of saturated fat, 20f of protein, 53g of carbohydrates, 3g of fiber, and 837mg of sodium.

Recipes and Preparation Tips

A homemade version of macaroni and cheese typically offers more nutrition than packaged brands that may be made with powdered cheese and other artificial ingredients. And when you cook mac and cheese at home, you can adapt this versatile dish to meet your dietary needs and preferences.

For example, you might boost fiber by adding peas, broccoli florets, or other diced veggies. You can also boost nutrients with whole-grain or whole-wheat pasta. Fiber provides several health benefits and can make meals more filling and satisfying. Vegetables provide vitamins and antioxidants.

Protein also makes meals more satisfying and is an important macronutrient. You can bump up the protein power of your mac and cheese by adding grilled chicken or turkey to your bowl. You can reduce fat by using lower-fat cheese, reducing the amount of cheese you use, and keeping portions small.

If you have dietary restrictions, you can still enjoy mac and cheese. Swap in gluten-free pasta, dairy-free cheese, cow's milk alternatives, reduced-sodium or reduced-fat cheese—whatever you need to make this favorite safe for you.

Allergies

Since macaroni and cheese is made with a combination of several ingredients, there are potential allergens present in the food. Those with dairy allergies, gluten insensitivity, celiac disease, or lactose intolerance should avoid traditional mac and cheese.

Ingredients vary from brand to brand and recipe to recipe. Always check the ingredients list. If you suspect an allergy to any ingredient listed on the package or in the recipe, avoid the food until you get personalized advice from your healthcare provider.