Macaroni or noodles with cheese, whole grain: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome twist on the classic comfort food, featuring whole grain macaroni or noodles coated in a rich, creamy, and irresistibly cheesy sauce. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 8 oz whole grain elbow macaroni or other small pasta - 2 tbsp butter - 2 tbsp all-purpose flour - 2 cups milk - 2 cups shredded cheddar cheese - 1/2 tsp salt - 1/4 tsp black pepper Instructions: 1. Cook whole grain macaroni according to package directions until al dente. Drain and set aside. 2. In a medium saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute, stirring constantly, to create a roux. 3. Gradually whisk in milk, stirring until smooth. Bring to a gentle simmer, stirring frequently, until the sauce thickens, about 5-7 minutes. 4. Remove from heat. Stir in shredded cheddar cheese until melted and smooth. Season with salt and pepper. 5. Add cooked macaroni to the cheese sauce and stir to coat evenly. 6. Serve hot.
Per 100g reference serving, Macaroni or noodles with cheese, whole grain provides 219 kcal of energy, 8.77g protein (16% of calories), 22.7g total carbohydrates (41% of calories, including 2.2g dietary fiber and 2.53g sugars), and 10.9g total fat (43% of calories).
Vitamins Profile in Macaroni or noodles with cheese, whole grain (Per 100g)
Track how Macaroni or noodles with cheese, whole grain 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) | 0.5 µg | 2.5% DV |
| Vitamin B12 (Cobalamin) | 0.3 µg | 12.5% DV |
| Vitamin A (RAE) | 106 µg | 11.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.59 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 3.3 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.148 mg | 12.3% DV |
| Vitamin B2 (Riboflavin) | 0.189 mg | 14.5% DV |
| Vitamin B3 (Niacin) | 1.91 mg | 11.9% DV |
| Vitamin B6 (Pyridoxine) | 0.131 mg | 7.7% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 12.5 mg | 2.3% DV |
| Preformed Retinol | 105 µg | 11.7% DV |
| Beta-Carotene | 19 µg | 0.5% DV |
| Lutein + Zeaxanthin | 43 µg | 0.4% DV |
Minerals & Electrolytes in Macaroni or noodles with cheese, whole grain (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) | 1.28 mg | 7.1% DV |
| Calcium (Ca) | 173 mg | 13.3% DV |
| Magnesium (Mg) | 38 mg | 9% DV |
| Potassium (K) | 128 mg | 2.7% DV |
| Zinc (Zn) | 1.48 mg | 13.5% DV |
| Selenium (Se) | 24.6 µg | 44.7% DV |
| Phosphorus (P) | 181 mg | 14.5% DV |
| Copper (Cu) | 0.135 mg | 15% DV |
| Sodium (Na) | 360 mg | 15.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.112 g | 7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.12 g | 8% DV |
| Monounsaturated Fat (MUFA) | 2.43 g | 8.1% DV |
| Polyunsaturated Fat (PUFA) | 1.21 g | 6.1% DV |
| Saturated Fat (SFA) | 5.18 g | 25.9% DV |
| Dietary Cholesterol | 25 mg | 8.3% 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 Macaroni or noodles with cheese, whole grain contains 219 calories (kcal), 8.77g of protein, 22.7g of carbohydrates (2.2g fiber, 2.53g total sugars), and 10.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Macaroni or noodles with cheese, whole grain has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 5.07 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Macaroni or noodles with cheese, whole grain: Cereals containing gluten, Eggs, 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 Macaroni or noodles with cheese, whole grain by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.