How many carbs are in mac and cheese?
One cup of prepared mac and cheese has about 44g of carbohydrate and 41g of net carbs. Most of those carbs come from the pasta, not the cheese sauce.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup prepared (189g) | 43.7g | 2.3g | 41.4g |
| 100 grams | 23.1g | 1.2g | 21.9g |
Net carbs
One cup of mac and cheese has about 41g of net carbs, which is total carbs (44g) minus fiber (2g). Refined white pasta has very little fiber, so total and net carbs are nearly the same. See the net carbs guide for when net carbs matter.
Glycemic index of mac and cheese
The glycemic index of mac and cheese is about 64. Box-mix mac and cheese is built on refined white macaroni, which digests faster than whole-grain pasta. The fat and protein from the cheese sauce slow the rise slightly compared to plain boiled pasta, but the refined starch keeps the GI in the medium-to-high range.
For diabetes
One cup of mac and cheese carries 44g of carbs, which is a large single-food load for most meal plans. The fat from the cheese sauce slows gastric emptying a bit, so the glucose curve is less sharp than plain pasta, but the total carb count stays high. A half-cup serving brings it down to about 22g. Pairing with a non-starchy vegetable can stretch the meal without adding many carbs. Most U.S. care teams count total carbs, not net, for insulin dosing. See the diabetes carb-counting guide.
Keto and low carb
One cup of mac and cheese has about 41g of net carbs, which is more than a full day's keto budget of 20 to 30g. Mac and cheese does not fit keto at any practical serving size. Cauliflower-based versions made with cream and cheese can bring a cup-sized serving under 10g of net carbs.
Good to know
The USDA data here covers box-mix mac and cheese prepared as directed, the kind made from dried pasta and a powdered or liquid cheese sauce packet. Restaurant mac and cheese is a different food: portions are often larger and the sauce is richer, so total carbs per serving can run considerably higher. The pasta shape matters less for carbs than the pasta type. Whole-wheat macaroni adds a few grams of fiber and lowers the GI slightly, but the total carb count per cup stays similar because the pasta weight is the same.
Full nutrition (per 100g)
- Calories: 164.0 kcal
- Carbohydrate: 23.1g
- Fiber: 1.2g
- Sugars: 1.57g
- Protein: 6.68g
- Fat: 4.99g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in mac and cheese?
One cup of prepared box-mix mac and cheese (189g) has about 44g of carbohydrate. A half-cup serving has about 22g.
How many net carbs are in mac and cheese?
One cup has about 41g of net carbs. The fiber content is low at about 2g per cup, because the pasta is made from refined white flour, so total and net carbs are nearly identical.
Is mac and cheese high in carbs?
Yes. One cup delivers 44g of carbs, almost all from the pasta. That is comparable to about two slices of white bread in a single dish.
Is mac and cheese keto?
No. One cup has about 41g of net carbs, exceeding a full day's keto limit. Cauliflower-based mac and cheese can reduce a cup-sized serving to under 10g of net carbs.
Does the cheese sauce add many carbs?
Not much. Cheese itself is nearly carb-free. The dried cheese sauce packet in box mixes does contain a small amount of lactose and starch, but the pasta is responsible for the vast majority of the carbs in the dish.