Kraft Mac and Cheese: Calories, Nutrition and Health Benefits

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A 2.2 oz (62 g) dry serving of Kraft Original Mac & Cheese has 220 calories, 8 g protein, 43 g carbs, 2 g fat and 530 mg sodium. The box panel is for the dry mix, so butter and milk added at the stove raise a prepared bowl to roughly 340 calories.

Quick Nutrition Facts

Per 1 serving, dry (2.2 oz, about 62 g)

Nutrient	Amount
Calories	220 kcal
Protein	8g
Carbohydrates	43g
Fiber	1g
Sugars	7g
Fat	2g
Sodium	530 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

The Kraft box lists nutrition for the dry pasta and cheese powder, which is why the box number looks low. At 220 kcal per 2.2 oz, about 78% of the calories come from carbohydrate, and the 1 g of fiber means it digests quickly. The box directions add 4 tablespoons of margarine and a quarter cup of milk for the whole box, which adds around 120 kcal per serving, so a prepared bowl is closer to 340 kcal. Sodium is the figure to watch: 530 mg is 23% of the daily value before you add salted butter, and a box serves about 3.5, though many people eat half the box in one sitting. Protein is 8 g, which is decent for a side, and adding peas, broccoli or chicken makes it a more balanced meal.

Myth Busters

MYTH #1: The calories on the box are what you eat.

TRUTH: The panel is for the dry mix. Adding margarine or butter and milk per the box directions adds roughly 120 kcal and about 13 g of fat per serving, so prepared mac and cheese is closer to 340 kcal. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford

MYTH #2: A whole box is a normal meal for one person.

TRUTH: A 7.25 oz box lists about 3.5 servings. Eating the whole box means roughly 730 kcal dry and about 1,750 mg of sodium before butter and milk, about three quarters of the daily limit. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford; How much sodium should I eat per day?: American Heart Association

MYTH #3: Boxed mac and cheese is mostly protein because it is cheese.

TRUTH: The label shows 8 g of protein against 43 g of carbohydrate per serving. The orange powder is a seasoning with a small amount of cheese solids, so the pasta provides most of the protein and nearly all of the energy. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford

MYTH #4: It has no added sugar, so it will not spike your blood sugar.

TRUTH: Added sugars are 0 g, but 43 g of refined-wheat carbohydrate with 1 g of fiber still digests quickly. Pasta tests in the low to mid range on the glycemic index, but the portion size drives the response. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford; International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		220 kcal dry is moderate, but a prepared bowl is near 340 kcal with little fiber to keep you full. Measure a single serving and add vegetables. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford
Muscle Gain		8 g of protein per serving is useful for a side dish but low for a main. Stir in chicken, tuna or beans to reach a meal-level amount. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford
Diabetes Management		43 g of carbohydrate with 1 g of fiber per dry serving raises blood sugar quickly. A half serving with protein and vegetables works better. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford; International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care
Heart Health		530 mg of sodium is 23% of the daily value before salted butter, and the box serves about 3.5 while many people eat more. Skip extra salt and use less butter. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford; How much sodium should I eat per day?: American Heart Association
Energy		43 g of carbohydrate with low fat gives quick fuel and is easy to digest before or after activity. Kraft Original Flavor Mac & Cheese Dinner 7.25 oz, Nutrition Facts: Hannaford

PERSONALIZED NUTRITION

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Blood Sugar Response to Kraft Mac and Cheese

Boxed mac and cheese is refined pasta in a cheese sauce, so blood sugar rises over the first 45 minutes and peaks around 60 minutes after eating. The butter and milk slow stomach emptying a little, which keeps the peak lower than plain white rice. International Tables of Glycemic Index and Glycemic Load Values 2008: Diabetes Care

Estimated Glucose Response (1 prepared serving of Kraft Mac and Cheese)

Illustrative curve for a healthy adult, built from the typical glycemic index of pasta. Individual responses vary with portion, the meal around it, prior activity and metabolic health. Not medical advice.

How to flatten the spike

Measure one serving (2.2 oz dry) instead of cooking and eating half the box.
Stir in broccoli, peas or spinach to add fiber and volume.
Add chicken, tuna or white beans for protein, which slows digestion.
Use less butter and a splash more milk to cut calories and saturated fat.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Kraft launched Kraft Dinner in 1937 as a cheap boxed meal during the Depression, and it became a pantry staple in the United States and Canada. In Canada it is still called Kraft Dinner or KD, and the country buys more boxed mac and cheese per person than any other. In the UK the same product is sold as Kraft Macaroni Cheese, and many families make it a weeknight default for children.

Compare & Substitute

Kraft Mac and Cheese vs Similar Foods

Nutrient	Whole wheat pasta with a light cheese sauce (62 g dry)	Cauliflower mac and cheese (1 cup)	Chickpea pasta with cheese powder (62 g dry)
Calories	230 kcal	200 kcal	230 kcal
Protein	9g	10g	13g
Carbohydrates	42g	12g	38g
Fat	3g	13g	4g

Frequently Asked Questions

How many calories are in Kraft Mac and Cheese?

A 2.2 oz (62 g) dry serving has 220 calories on the box label. Prepared with butter or margarine and milk as the box directs, a serving is roughly 340 calories.

How much sodium is in Kraft Mac and Cheese?

The dry serving has 530 mg of sodium, 23% of the daily value. A 2.5 oz serving on some boxes lists 570 mg. Salted butter adds more.

How many servings are in a box of Kraft Mac and Cheese?

A 7.25 oz box lists about 3.5 servings. Eating the whole box is roughly 730 calories dry, before butter and milk.

Is Kraft Mac and Cheese high in protein?

It has 8 g of protein per dry serving, about 15% of the daily value. That is moderate for a side dish and low for a main course, so add chicken, tuna or beans.

Is Kraft Mac and Cheese okay for diabetes?

It has 43 g of carbohydrate and 1 g of fiber per serving, so it raises blood sugar quickly. A small portion with protein and vegetables is easier to manage.