🧪 Nutrition Facts
- Calories 330.8
- Total Fat 17.0 g
- Saturated Fat 11.0 g
- Cholesterol 49.0 mg
- Sodium 1009.4 mg
- Potassium 66.2 mg
- Total Carbohydrate 32.0 g
- Dietary Fiber 1.0 g
- Sugars 5.0 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 272.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 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 330.8 calories per serving (1 Serving (245.0g)), Cauliflower Mac & Cheese is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (17.0g, 45.9% of calories), including 11.0g of saturated fat. One thing to note: a single serving contains 1009.4mg of sodium (44% 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
Ditalini Pasta (semolina, Durum Flour), Whole Milk (milk, Vitamin D3), Cauliflower, Vegetable Stock (water, Onions, Cabbage, Celery, Mushrooms, Carrots, Turnips, Black Peppercorns, Mustard Seed, Dill Weed, Thyme, Bay Leaves, Marjoram), Cheddar Cheese (milk, Cheese Cultures, Salt, Enzymes), Water, Wheat Flour, Butter (cream, Salt), Scallions, Grated Parmesan Cheese (milk, Cheese Cultures, Salt, Enzymes), Sea Salt, Rice Starch, Black Pepper.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Vitamin D3
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 Cauliflower Mac & Cheese — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Cauliflower Mac & Cheese contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 330.8 kcal | 16.5% |
| Total Fat | 17.0 g | 22% |
| Saturated Fat | 11.0 g | 55% |
| Cholesterol | 49.0 mg | 16% |
| Sodium | 1009.4 mg | 44% ⚠️ |
| Total Carbohydrate | 32.0 g | 12% |
| Dietary Fiber | 1.0 g | 3% |
| Total Sugars | 5.0 g | 10% |
| Protein | 13.0 g | 26% |
| Calcium | 272.0 mg | 21% ✅ |
| Iron | 1.0 mg | 6% |
| Potassium | 66.2 mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Cauliflower Mac & Cheese accounts for 16.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 45.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 330.8 calories in Cauliflower Mac & Cheese? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 25.0 min |
| Walking: 17 minutes per mile | 57.1 min |
| Cycling (Low Intensity) | 36.2 min |
| HIIT | 30.6 min |
| Snowboarding | 46.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cauliflower Mac & Cheese
Is Cauliflower Mac & Cheese good for weight loss?
At 331 calories per serving with 17g of fat and moderate protein at 13g, this dish is calorie-dense for its portion size. The high sodium content (1009mg) may also promote water retention, which can mask weight loss progress on the scale.
Is Cauliflower Mac & Cheese good for muscle building?
The 13g of protein per serving provides some muscle-supporting amino acids, but this amount is modest compared to higher-protein options. You'd likely need to pair this with additional protein sources to meaningfully support muscle growth and recovery.
Is Cauliflower Mac & Cheese good post-workout fuel?
While the carbs and some protein are present, this isn't an ideal post-workout choice because the protein-to-calorie ratio is modest and it lacks the quick carbs your muscles need most right after exercise. A snack with higher protein and simpler carbs would serve you better.
How might Cauliflower Mac & Cheese affect blood sugar?
With 32g of carbs and only 1g of fiber, this dish has a fairly high carb-to-fiber ratio that may cause a moderate blood sugar spike. The refined pasta base in particular will digest quickly and won't provide sustained energy.
What should I watch out for with Cauliflower Mac & Cheese?
Sodium is the main concern—at 1009mg per serving, it's nearly half the daily limit recommended for many people. The saturated fat content (11g) is also relatively high, so moderation matters if you're watching your heart health.
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.
