Mac & cheese with broccoli: Calories, Protein & Nutrients
360 kcal · 16 g protein · 53 g carbs · 10 g fat · 5.4 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Macaroni and cheese 1 × one cup | 200 g | 328 | 13.4 | 46.2 | 10.0 | 2.4 |
| Broccoli (cooked) 1 × one cup | 91 g | 32 | 2.2 | 6.5 | 0.4 | 3.0 |
| Total | 291 g | 360 | 15.5 | 52.7 | 10.4 | 5.4 |
Macaroni and cheese brings the most calories (91%); Macaroni and cheese the most protein (86%); Macaroni and cheese the most sodium (96%).
Where the calories come from
Protein 17% · Carbohydrate 59% · Fat 26% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 16 g | 31% | |
| Carbohydrate | 53 g | 19% | |
| Fat | 10 g | 13% | |
| Saturated fat | 3.4 g | 17% | |
| Fiber | 5.4 g | 19% | |
| Sugars | 4.4 g | — | |
| Sodium | 957 mg | 42% | |
| Potassium | 427 mg | 9% | |
| Calcium | 206 mg | 16% | |
| Iron | 2.9 mg | 16% | |
| Magnesium | 49 mg | 12% | |
| Zinc | 1.7 mg | 16% | |
| Selenium * | 1.5 mcg | 3% | |
| Vitamin B12 | 0.5 mcg | 23% | |
| Vitamin D * | 0.0 mcg | 0% | |
| Folate * | 98 mcg DFE | 25% | |
| Vitamin K | 129 mcg | 107% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 4.3 g, rank 58 of 73. Best dinner on this measure: Pork chop & Brussels sprouts (12.5 g).
- Fiber: rank 41 of 73 (highest first).
- Sodium: rank 63 of 73 (lowest first).
- Calories: rank 29 of 73 (lightest first).
Common questions
How many calories are in mac & cheese with broccoli?
About 360 kcal for the portions listed (291 g of food in total), from USDA FoodData Central values.
How much protein is in mac & cheese with broccoli?
16 g — 4.3 g per 100 kcal, which ranks 58 of 73 meals on this site.
How much fiber and sodium?
5.4 g of fiber (19% of the 28 g Daily Value) and 957 mg of sodium (42% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator