Kraft Macaroni & Cheese is a quick, easy, and tasty meal or snack that many people love. The single-serve microwaveable cups provide a convenient portion-controlled option. But how many calories are actually in one of these portable Kraft Mac n Cheese cups?
The Nutrition Facts for Kraft Mac n Cheese Cups
The nutrition information for Kraft Macaroni & Cheese microwave cups indicates the following calories and nutrients:
- Calories: 250
- Total Fat: 9g
- Saturated Fat: 4.5g
- Trans Fat: 0g
- Cholesterol: 15mg
- Sodium: 730mg
- Total Carbohydrate: 34g
- Dietary Fiber: 2g
- Total Sugars: 3g
- Protein: 7g
As you can see, one Kraft Mac n Cheese microwaveable cup contains 250 calories. It also provides 9g of total fat, 730mg of sodium, 34g of carbohydrates, and 7g of protein.
Macronutrient Breakdown
Here is a more in-depth look at the macronutrient breakdown of calories in a Kraft Mac n Cheese cup:
- Total Fat: Each cup contains 9g of total fat, accounting for 72 calories or 29% of the total calories.
- Saturated Fat: It provides 4.5g of saturated fat, contributing 40.5 calories or 16% of calories.
- Carbohydrates: With 34g of carbs, a single cup supplies 136 calories or 54% of the total calories.
- Protein: There are 7g of protein in each cup, equaling 28 calories or 11% of calories.
- Alcohol: Kraft Mac n Cheese cups do not contain any alcohol or calories from alcohol.
As you can see, the majority of calories in Kraft Macaroni & Cheese cups come from carbohydrates, followed by fat, and then protein. There are no calories from alcohol in this food.
Calories from Added Sugars
In addition to the natural sugars from the milk and cheese ingredients, Kraft Mac n Cheese cups contain added sugars. According to the nutrition facts label, each cup provides 3g of total sugars.
Since there are 4 calories per gram of sugar, 3g of sugar equals 12 calories. This means that of the 250 total calories in a Kraft Mac n Cheese cup, 12 calories or 5% come from added sugars.
The American Heart Association recommends limiting added sugars to no more than 25 grams or 100 calories per day for most women and 36 grams or 150 calories for most men. One Kraft Mac n Cheese cup provides 12 of these allotted discretionary calories from added sugar.
Calories from Fat
The total fat content of one Kraft Macaroni & Cheese microwaveable cup is 9g. With 9 calories per gram of fat, this equals 72 fat calories.
So out of the total 250 calories in a single serving, 72 calories or 29% come from fat. This includes both saturated and unsaturated fats naturally present in the milk, cheese, and oil ingredients.
Effect of Microwaving on Calories
Kraft Mac n Cheese microwaveable cups are intended to be microwaved prior to consumption. You might wonder if microwaving affects the calorie content at all.
The answer is no – microwaving does not change the number of calories or macronutrients in food. The microwave simply heats the food using microwave energy. It does not add or remove any components like fat, carbs, protein or calories.
So whether you microwave the Kraft Mac n Cheese cup as instructed or hypothetically eat it unheated directly from the package, the calorie count would remain 250 calories per container.
Calories Compared to Homemade
How does the calorie count of Kraft’s single-serve microwaveable Mac n Cheese cups compare to homemade mac and cheese?
It’s difficult to compare directly since homemade recipes can vary greatly in ingredients and portion sizes. However, a serving of basic homemade baked macaroni and cheese made with macaroni, cheese, milk, and butter contains about 300-400 calories or more per serving.
So the 250 calories for pre-portioned Kraft Mac n Cheese cups are lower than many homemade versions. However, homemade allows control over ingredients like using reduced-fat milk and cheese as well as whole grain pasta.
Calories Compared to Other Packaged Options
| Food | Serving Size | Calories |
|---|---|---|
| Kraft Mac n Cheese Cup | 1 container (1.5oz) | 250 |
| Annie’s Mac n Cheese Cup | 1 container (2.5oz) | 280 |
| Easy Mac Cup | 1 cup | 210 |
| Hormel Compleats Mac n Cheese | 1 container (9.5oz) | 310 |
| Chef Boyardee Microwave Mac n Cheese | 1 cup | 220 |
As you can see from this comparison, Kraft Mac n Cheese cups contain a similar number of calories to other popular packaged macaroni and cheese cup products, ranging from about 210-310 calories per container depending on exact product and size.
Tips for Reducing Calories
While Kraft Mac n Cheese cups are a quick and convenient food option, some people may be looking for ways to lighten them up:
- Choose reduced-fat or fat-free milk when making it from a boxed mix.
- Use a lighter cheese product or reduced-fat shredded cheese.
- Add veggies like peas, broccoli, or spinach to increase nutrients and volume.
- Cook whole grain or veggie pasta as the base instead of white enriched pasta.
- Bulk it up by adding extra pasta – the cheese powder will coat more food.
- Top with lean protein like chicken breast or shrimp.
- Enjoy a smaller portion by splitting a cup with a friend.
Making some simple modifications like these can reduce the calories, fat, carbs, and sodium in a macaroni and cheese meal.
The Bottom Line
So how many calories are in Kraft Mac n Cheese microwaveable cups? Each convenient 1.5 ounce cup contains 250 total calories, with 72 calories from fat, 12 calories from added sugar, and the rest from carbohydrate and protein.
This quick single-serve meal provides 29% of calories from fat and over half from carbs. When enjoyed occasionally as part of an overall healthy diet, Kraft Mac n Cheese cups can be an easy lunch or snack.
