Macaroni and Cheese
Category: Meals, Entrees, & Side Dishes State: Canned Entree
Nutrition Highlights
Serving Size
Calories
199
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 112 (56.3%) |
| Fat | 54 (27.1%) |
| Protein | 33 (16.5%) |
| Total | 199 (100%) |
Serving: 1 serving [244g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 199 (81.4%) |
| Carbohydrate | 28 (11.5%) |
| Protein | 8.2 (3.4%) |
| Fat | 6.0 (2.5%) |
| Ash | 3.1 (1.3%) |
| Total | 244 (100%) |
Serving: 1 serving [244g]
Benefits
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Provides calories and carbohydrates to meet energy needs. The pasta is a good source of complex carbs
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Contains protein from the cheese sauce. The cheese is a good source of calcium and vitamin D which are important for bone health
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Contains sodium which is an essential mineral. However, the sodium content is high so it should be consumed in moderation
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The cheese sauce provides fat which provides essential fatty acids and fat-soluble vitamins. However, it is high in saturated fat so overconsumption is not recommended
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Familiar and convenient food that may be appealing to picky eaters. However, it is highly processed so fresh or homemade options would be more nutritious
Risks
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High in sodium which can raise blood pressure. A typical canned mac and cheese contains over 50% of the daily recommended sodium intake
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High in saturated fat and calories. Not a healthy choice for weight management or heart health
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Low in nutrients. Provides calories but lacks fiber, vitamins and minerals found in whole foods
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Contains preservatives. BPA linings in cans and artificial colors/flavors are processed food additives
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Lacks protein quality. Pasta and cheese provide incomplete protein compared to meat, eggs, dairy
Additional Information
Macaroni and Cheese, a popular canned entree, is a convenient and widely enjoyed comfort food. It consists of macaroni pasta coated in a creamy cheese sauce. While it can be a tasty and satisfying meal option, it is essential to consider its nutritional benefits and risks.
Nutritional Benefits:
1. Carbohydrates: Macaroni and Cheese primarily provide carbohydrates, which serve as the body's main source of energy. The macaroni in this dish is a good source of complex carbohydrates, offering sustained energy release and aiding in satiety.
2. Protein: This canned entree contains protein from the macaroni and cheese sauce. Protein is crucial for various bodily functions, including muscle repair and growth, immune support, and hormone production.
3. Calcium: The cheese sauce in macaroni and cheese is typically made with dairy products, providing a significant amount of calcium. Calcium is essential for maintaining strong bones and teeth, supporting nerve function, and aiding in blood clotting.
4. Vitamin B12: Some brands fortify their macaroni and cheese with vitamin B12, an essential nutrient primarily found in animal-based foods. Vitamin B12 plays a vital role in red blood cell production, nerve function, and DNA synthesis.
5. Convenience: The convenience factor of canned macaroni and cheese allows for quick and easy meal preparation, making it a popular choice for individuals with busy lifestyles or limited cooking skills.
Nutritional Risks:
1. High in Sodium: Canned macaroni and cheese often contains a high amount of sodium, which can contribute to high blood pressure and increase the risk of heart disease. It is crucial to monitor sodium intake, especially for individuals with hypertension or other cardiovascular conditions.
2. High in Saturated Fat: The cheese sauce in macaroni and cheese typically contains high levels of saturated fat. A diet high in saturated fat can raise cholesterol levels, increasing the risk of heart disease and other health issues. Consuming this dish in moderation is important to maintain a balanced diet.
3. Low in Fiber: Macaroni and Cheese, as a processed food, is generally low in fiber. Fiber is essential for digestive health, promoting regular bowel movements and reducing the risk of constipation. To enhance the fiber content, consider adding vegetables or pairing the dish with a side salad.
4. Potential for Overeating: The creamy and flavorful nature of macaroni and cheese can make it easy to consume large portions, leading to excessive calorie intake. This can contribute to weight gain and increase the risk of obesity-related health problems. Practicing portion control and pairing it with nutrient-dense foods can help mitigate this risk.
In conclusion, canned macaroni and cheese can be a convenient and enjoyable meal option. It provides carbohydrates, protein, calcium, and vitamin B12. However, it is important to be mindful of its high sodium and saturated fat content. Moderation, portion control, and incorporating nutrient-rich foods into the meal can help balance its nutritional risks.