🧪 Nutrition Facts
- Calories 309.7
- Total Fat 12.0 g
- Saturated Fat 3.0 g
- Cholesterol 14.7 mg
- Sodium 870.2 mg
- Potassium 349.9 mg
- Total Carbohydrate 40.0 g
- Dietary Fiber 4.0 g
- Sugars 7.0 g
- Protein 13.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 180.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.2 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 309.7 calories per serving (1 Serving (98.0g)), Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 40.0g per serving (50% of calories), with a good 4.0g of dietary fiber. One thing to note: a single serving contains 870.2mg of sodium (38% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Cheese Sauce (whey, Cheddar Cheese [milk, Cheese Culture, Salt, Enzymes], Milk, Whey Protein Concentrate, Canola Oil, Sodium Phosphate, Milk Protein Concentrate, Contains Less than 2% of Salt, Lactic Acid, Sodium Alginate, Sorbic Acid as a Preservative, Oleoresin Paprika [color], Enzymes, Cheese Culture, Annatto Extract [color], Milkfat, Natural Flavor); Enriched Pasta (whole Durum Wheat Flour, Enriched Durum Wheat Semolina [wheat Flour, Niacin, Ferrous Sulfate [iron], Thiamin Mononitrate [vitamin B1], Riboflavin [vitamin B2], Folic Acid).
🔬 Ingredient Analysis
Artificial Preservatives: Sorbic Acid
Emulsifiers / Stabilisers: Sodium Alginate
Fortification / Enrichment Agents: Ferrous Sulfate, Niacin, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 309.7 kcal | 15.5% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 14.7 mg | 5% |
| Sodium | 870.2 mg | 38% ⚠️ |
| Total Carbohydrate | 40.0 g | 15% |
| Dietary Fiber | 4.0 g | 14% |
| Protein | 13.0 g | 26% |
| Calcium | 180.3 mg | 14% |
| Iron | 3.2 mg | 18% |
| Potassium | 349.9 mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta accounts for 15.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 50% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 309.7 calories in Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 23.4 min |
| Walking: 17 minutes per mile | 53.4 min |
| Cycling (Low Intensity) | 33.9 min |
| HIIT | 28.7 min |
| Lifting Weights | 47.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta
Is Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta good for weight loss?
At 310 calories per serving with 13g of protein and 4g of fiber, this dish can fit into a weight loss plan if portions are controlled. The 12g of fat and relatively high sodium content mean it's not an optimal choice, but the protein and fiber help provide satiety.
Is Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta good for muscle building?
With 13g of protein per serving, this provides a modest amount to support muscle recovery, though it's not exceptional for a post-workout meal. The whole grain pasta contributes carbs for replenishing glycogen, but you'd likely want to pair it with additional protein sources.
Is Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta good post-workout fuel?
This can work as post-workout fuel thanks to the carbohydrate-to-protein ratio and the 13g of protein for recovery. The whole grains provide better sustained energy than refined pasta alone, making it a reasonable choice after exercise.
Is Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta good fuel for endurance activities?
The 40g of carbs make this suitable before an endurance activity, though the fat and cheese sauce might feel heavy in your stomach during intense exercise. For longer efforts, you'd want something easier to digest, but it could work as a meal a few hours before moderate-intensity running or cycling.
What should I watch out for with Rotini & Cheese Creamy Cheese Sauce with 50% Whole Grain Rotini Pasta?
The sodium is quite high at 870mg per serving—over one-third of the daily limit—which is the main concern here. The saturated fat content is moderate at 3g, and the sugar level at 7g is reasonable but worth noting if you're watching added sugars.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
