Quick Answer
A medium mac and cheese from Chick-fil-A contains 510 calories. This is according to the official nutrition information provided by Chick-fil-A on their website.
Calorie Count for Chick-fil-A Mac and Cheese
Chick-fil-A offers their signature mac and cheese as a side item in three different sizes: small, medium, and large. Here are the calorie counts for each size:
| Size | Calories |
|---|---|
| Small | 260 calories |
| Medium | 510 calories |
| Large | 760 calories |
As you can see, the medium size contains 510 calories. This is more than double the small size at 260 calories. Meanwhile, the large clocks in at a hefty 760 calories.
Nutrition Facts for Medium Chick-fil-A Mac and Cheese
Looking beyond just calories, here is the full nutrition information for a medium order of Chick-fil-A’s macaroni and cheese according to their website:
| Nutrition Facts | Amount |
|---|---|
| Calories | 510 |
| Total Fat | 24g |
| Saturated Fat | 14g |
| Trans Fat | 0.5g |
| Cholesterol | 105mg |
| Sodium | 930mg |
| Total Carbohydrates | 53g |
| Dietary Fiber | 2g |
| Sugars | 6g |
| Protein | 15g |
As you can see, the medium serving provides over half of the recommended daily value for saturated fat and sodium. It is also high in cholesterol. On the positive side, it does contain 15g of protein.
Ingredients in Chick-fil-A Mac and Cheese
What exactly goes into Chick-fil-A’s signature mac and cheese dish? Here are the ingredients according to their website:
– Macaroni noodles: Made from enriched flour. Provides carbohydrates.
– Cheese sauce: The main ingredient is pasteurized process cheddar cheese (milk, cheese cultures, salt, enzymes). Also contains milk, whey, butter, natural flavor, salt, cellulose gum, citric acid, lactic acid, yellow 5, and yellow 6. Provides protein and calcium.
– Canola oil: Adds fat and calories.
– Salt and spices: For flavor.
So in summary, the dish is mostly macaroni pasta and a creamy, cheesy sauce made with cheddar cheese. The canola oil adds a significant amount of fat.
Reasons Why Chick-fil-A Mac and Cheese is High in Calories
There are a few reasons why Chick-fil-A’s mac and cheese contains so many calories:
– Full-fat cheese: The cheese sauce is made from whole milk and full-fat cheese, which provides a lot of fat and calories. Low-fat or fat-free cheese would have fewer calories.
– Canola oil: Aside from the full-fat cheese, canola oil is one of the biggest contributors of calories. The oil likely gets mixed into the cheese sauce.
– Large serving size: A medium order provides 1 full cup of the mac and cheese. This is a large serving compared to other sides. A smaller portion would mean fewer calories.
– Carb-heavy: Macaroni noodles are entirely carbohydrates. So the high amount of pasta adds carbohydrate calories specifically.
– Added sugars: Sugar adds calories without providing much nutrition. The cheese sauce contains added sugars.
So in summary, it’s the generous portion, starchy pasta, fatty cheese sauce, and added oil that all contribute to the high 510 calorie count.
How Many Calories Are Recommended Per Day?
To put the 510 calories into context, here are the standard recommended daily calorie goals based on age and activity level according to the Dietary Guidelines for Americans:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child | 1,000 – 1,400 | 1,000 – 1,800 | 1,400 – 2,000 |
| Teen | 1,600 – 2,000 | 1,800 – 2,400 | 2,000 – 2,800 |
| Adult | 1,600 – 2,400 | 2,000 – 2,600 | 2,400 – 3,000 |
As you can see, 510 calories represents a significant chunk of anyone’s daily calorie needs. For a sedentary adult, it would be over 20% of the recommended intake.
For young children or older adults with lower calorie needs, a Chick-fil-A medium mac and cheese could easily provide over half of their allotted daily calories.
Ways to Make Chick-fil-A Mac Healthier
Chick-fil-A’s mac and cheese is certainly on the indulgent side. Here are some tips to lighten it up if you want a healthier option:
– Order a smaller size: Choose a small instead of a medium to cut the calories in half.
– Request light cheese sauce: Ask for the mac to be made with half the regular amount of cheese sauce.
– Skip the oil: Request your order be made without oil to remove over 100 calories of fat.
– Load up on veggies: Order a side salad or fruit cup to help fill up on low-calorie foods.
– Watch your portions: Only eat half the mac and cheese, and take the rest home.
– Split it: Share the order with a friend so you only get a portion of the calories.
– Sub a healthier side: Go for a grilled chicken wrap or a salad instead for far fewer calories.
So in summary, sticking with smaller sizes, lightening up the cheese sauce, and pairing it with veggies or lighter sides can help reduce the calorie impact. Moderation is key.
Healthier Mac and Cheese Options
If you want a lower calorie mac and cheese, here are some ideas:
– Make it at home with low-fat milk, reduced fat cheese, and whole grain pasta. Add veggies too.
– Try the reduced fat, lower calorie mac and cheese options from brands like Lean Cuisine (260 calories) or Amy’s (270 calories).
– Check restaurant nutrition calculators online and compare calories, choosing lower calorie preparations when dining out.
– Substitute veggie-based noodles like zoodles (zucchini noodles) in place of some of the pasta.
– Consider other healthier sides like a baked potato, fruit cup, steamed broccoli, or side salad.
Conclusion
To summarize, a medium order of Chick-fil-A’s signature macaroni and cheese contains 510 calories. This makes it one of the higher calorie options on their menu. The full-fat cheese sauce, canola oil, and large portion of carb-heavy pasta all contribute to the high calorie count. There are ways to healthify the dish, like ordering a smaller size, skipping the oil, or pairing it with veggies. But overall, there are lighter mac and cheese options out there if you want a lower calorie choice. Moderation and portion control are key if indulging in Chick-fil-A’s mac and cheese.
