21 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in macaroni cheese?
137kcal
in a 75 g portion
183 kcal per 100 g.
Source: UK CoFID 2021, record 11-954. Checked 5 October 2026.
6.5 gFat
5.9 gProtein
0.83 gFibre
21 %Daily vitamin B12
What’s in a 75 g portion
More than half of a portion is water. The rest is 14.9 g carbohydrate and 6.5 g fat.
- 6.5 gFat
- 5.9 gProtein
- 14.9 gCarbohydrate
- 0.83 gFibre
- 46.8 gWater
- 0.2 gMinerals and the rest
Below average for grains, rice and pasta
Macaroni cheese is 183 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Macaroni cheese183
Grains, rice and pasta average262
Low in sugar
2.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion2.1 g
Salt, per portion0.28 g
Vitamins and minerals in macaroni cheese
One of the 20 recorded reach the “high in” level. Vitamin B12 leads.
Show all 20 with amounts
Chloride188 mg, 23 %
Vitamin B120.000525 mg, 21 %
Phosphorus118 mg, 17 %
Calcium129 mg, 16 %
Niacin (vitamin B3)1.7 mg, 11 %
Iodine0.0158 mg, 11 %
Riboflavin (vitamin B2)0.12 mg, 8.6 %
Selenium0.0045 mg, 8.2 %
Zinc0.75 mg, 7.5 %
Manganese0.15 mg, 7.5 %
Potassium105 mg, 5.3 %
Copper0.05 mg, 5.3 %
Pantothenic acid (vitamin B5)0.31 mg, 5.1 %
Magnesium14.3 mg, 3.8 %
Biotin0.00173 mg, 3.5 %
Vitamin B60.05 mg, 3.2 %
Thiamin (vitamin B1)0.03 mg, 2.7 %
Folate0.0045 mg, 2.3 %
Iron0.32 mg, 2.3 %
Vitamin C0.75 mg, 0.9 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What macaroni cheese doesn’t give you. And where to find it.
Only 1.3 % of the vitamin C reference intake, 3 % of the folate reference intake and 3 % of the iron reference intake per 100 g.
Vitamin C
1.3%in macaroni cheese, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Folate
3%in macaroni cheese, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Iron
3%in macaroni cheese, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Macaroni cheese against other grains, rice and pasta
Per 100 g, macaroni cheese has the most vitamin B12 of the 6 here, ahead of porridge oats (unfortified).
0.0007mg
0mg
0mg
0mg
0mg
0mg
Macaroni cheese, homemadethis page
Porridge oats, unfortified−0.0007 mg
Rice, wild, raw−0.0007 mg
Bran, wheat−0.0007 mg
Flour, wheat, brown, bread/strong−0.0007 mg
Noodles, rice, fine, dried, boiled−0.0007 mg
All values per 100 g, from the same dataset. Differences are against macaroni cheese.
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Questions about macaroni cheese
The questions people ask about macaroni cheese, answered from the dataset.
How many calories are in a portion of macaroni cheese?
A typical portion (75 g dry weight) gives 137 kcal. Per 100 g the figure is 183 kcal.
Is macaroni cheese high in chloride?
Yes. Macaroni cheese, homemade has 250 mg chloride per 100 g, 31 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for macaroni cheese?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does macaroni cheese have most of?
By share of the daily reference intake: chloride (250 mg, 31 %), vitamin B12 (0.0007 mg, 28 %) and phosphorus (157 mg, 22 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-954, Macaroni cheese, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: As MW6. Recalculated in 2013. Values are per 100 g of the edible part; a portion is 75 g, 75 g dry weight, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pasta). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
