Beef and macaroni with cheese sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting and classic casserole-style dish featuring seasoned ground beef and macaroni pasta, all baked or simmered in a rich, creamy cheese sauce. --- RECIPE --- Servings: 4-6 Prep Time: 25 minutes Ingredients: - 1 lb ground beef - 1 tbsp olive oil - 1 onion, chopped - 2 cloves garlic, minced - 8 oz elbow macaroni - 2 tbsp butter - 2 tbsp all-purpose flour - 2 cups milk - 2 cups shredded cheddar cheese - 1/2 tsp garlic powder - Salt and black pepper to taste - Optional: 1/2 cup frozen peas or corn Instructions: 1. Cook macaroni according to package directions until al dente. Drain and set aside. 2. While macaroni cooks, heat olive oil in a large skillet over medium-high heat. Add ground beef and cook, breaking it up, until browned. Drain excess fat. 3. Add onion to the skillet and cook until softened, about 5 minutes. Add garlic and cook for 1 minute more. 4. In a separate pot or the same skillet (after removing beef), melt butter over medium heat. Whisk in flour and cook for 1 minute to create a roux. 5. Gradually whisk in milk. Cook, stirring constantly, until the sauce thickens. Reduce heat to low. 6. Stir in shredded cheese and garlic powder until the cheese is melted and smooth. Season with salt and pepper. 7. Add cooked macaroni, ground beef, and optional peas/corn to the cheese sauce. Stir to combine and heat through. 8. Serve hot.
Per 100g reference serving, Beef and macaroni with cheese sauce provides 137 kcal of energy, 9.12g protein (27% of calories), 12.3g total carbohydrates (37% of calories, including 0.5g dietary fiber and 1.5g sugars), and 5.42g total fat (36% of calories).
Vitamins Profile in Beef and macaroni with cheese sauce (Per 100g)
Track how Beef and macaroni with cheese sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.73 µg | 30.4% DV |
| Vitamin A (RAE) | 17 µg | 1.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.09 mg | 0.6% DV |
| Vitamin K (Phylloquinone) | 0.6 µg | 0.5% DV |
| Vitamin B1 (Thiamin) | 0.119 mg | 9.9% DV |
| Vitamin B2 (Riboflavin) | 0.13 mg | 10% DV |
| Vitamin B3 (Niacin) | 2.12 mg | 13.2% DV |
| Vitamin B6 (Pyridoxine) | 0.115 mg | 6.8% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 40 µg | 10% DV |
| Natural Food Folate | 5 µg | 1.2% DV |
| Choline | 24.7 mg | 4.5% DV |
| Preformed Retinol | 17 µg | 1.9% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 2 µg | 0% DV |
Minerals & Electrolytes in Beef and macaroni with cheese sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.05 mg | 5.8% DV |
| Calcium (Ca) | 50 mg | 3.8% DV |
| Magnesium (Mg) | 16 mg | 3.8% DV |
| Potassium (K) | 141 mg | 3% DV |
| Zinc (Zn) | 1.84 mg | 16.7% DV |
| Selenium (Se) | 14.5 µg | 26.4% DV |
| Phosphorus (P) | 103 mg | 8.2% DV |
| Copper (Cu) | 0.066 mg | 7.3% DV |
| Sodium (Na) | 394 mg | 17.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.028 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.276 g | 2% DV |
| Monounsaturated Fat (MUFA) | 2.11 g | 7% DV |
| Polyunsaturated Fat (PUFA) | 0.314 g | 1.6% DV |
| Saturated Fat (SFA) | 2.18 g | 10.9% DV |
| Dietary Cholesterol | 24 mg | 8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef and macaroni with cheese sauce contains 137 calories (kcal), 9.12g of protein, 12.3g of carbohydrates (0.5g fiber, 1.5g total sugars), and 5.42g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef and macaroni with cheese sauce has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 4.25 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef and macaroni with cheese sauce: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef and macaroni with cheese sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.