Is mac and cheese keto?
Mac and cheese
A cup of boxed mac and cheese has about 41 g net carbs. Cauliflower mac and cheese gives the same creamy comfort for around 5 g.
Nutrition per serving
1 cup · 189 g- Net carbs
- 41g
- Calories
- 310kcal
- Protein
- 13g
- Fat
- 9.4g
- Total carbs
- 44 g
- Fiber
- 2.3 g
About 22.8 g of mac and cheese adds up to 5 g net carbs — about 12% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 310 kcal | 164 kcal |
| Total carbohydrate | 44 g | 23 g |
| Dietary fiber | 2.3 g | 1.2 g |
| Net carbs | 41 g | 22 g |
| Sugars | 3 g | 1.6 g |
| Protein | 13 g | 6.7 g |
| Fat | 9.4 g | 5 g |
Portion calculator
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0% of your 20 g daily net-carb limit. Personalize
Better keto swaps for mac and cheese
Keto substitutes for pasta & noodles 7 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace mac and cheese
Frequently asked questions
Is mac and cheese keto?
No — mac and cheese is not keto-friendly. A cup of boxed mac and cheese has about 41 g net carbs. Cauliflower mac and cheese gives the same creamy comfort for around 5 g.
How many net carbs are in mac and cheese?
1 cup (189 g) of mac and cheese has about 41 g net carbs (44 g total carbs minus 2.3 g fiber). Per 100 g, that's 22 g net carbs.
How much mac and cheese can I eat on keto?
About 22.8 g of mac and cheese adds up to 5 g net carbs — about 12% of a typical serving. On a typical 20 g daily limit, one serving uses about 207% of your carbs.
What is a good keto substitute for mac and cheese?
Try cauliflower, cheddar cheese, heavy cream. See our full guide: keto substitutes for pasta & noodles.
