⏱ 55 min totalGouda & Spinach Mac
Per 1 serving · 137 g · 10 ingredients
of a 2,000 cal day
- Protein13g20% of calories
- Carbs27g40% of calories
- Fat12g40% of calories
At a glance
One serving of Gouda & Spinach Mac (137 g) has 273 calories, with 13 g of protein, 27 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (27% DV), Vitamin K (41% DV) and thiamine (26% DV). Keep an eye on saturated fat, which provides 38% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin K41%
- Thiamine26%
- Riboflavin (B2)25%
- Folate (B9)24%
- Vitamin B1230%
Good source of
10–19% of the daily value
- Vitamin A17%
- Niacin15%
- Iron18%
- Magnesium10%
- Zinc17%
- Copper12%
Watch
20%+ of the daily value
- Saturated fat38%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Macaroni
⅓ tbsp Butter
⅓ cloves, minced Garlic- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅓ tbsp Whole wheat flour- ¼ cup 2% milk
⅔ oz Gouda cheese
⅓ oz Mozzarella cheese
⅓ cup Spinach
Directions
- 1
Preheat the oven to 375°F. Bring a pot of water to a boil and cook the macaroni according to package instructions, ensuring it is not overcooked.
- 2
In a saucepan, melt the butter over medium-low heat. Add minced garlic, salt, and pepper, cooking until the garlic is fragrant, about 60 seconds. Stir in the flour and cook for another minute.
- 3
Gradually stir in the milk, heating until the sauce thickens, about 5 to 6 minutes. Remove from heat and add half of the cheese, stirring until melted.
- 4
In a 9x9-inch baking dish, combine the cooked pasta with spinach. Pour the cheese sauce over and stir until well combined. Top with the remaining cheese.
- 5
Bake for 35 to 40 minutes, until the cheese is bubbling and golden brown on top.
Vitamins & minerals
Amounts for 1 serving (137 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 156 μg | 17% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 50 μg | 41% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 96 μg | 24% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 300 mg | 30% |
| Iron | 1 mg | 18% |
| Potassium | 251 mg | 5% |
| Magnesium | 41 mg | 10% |
| Phosphorus | 273 mg | 39% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.5 mg | 21% |
| Selenium | 25 μg | 46% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 579 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 108 μg | — |
| Serine | 1 g | — |
| Starch | 19 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 273 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 38minSwimming laps
Common questions
How many calories are in Gouda & Spinach Mac?
One serving of Gouda & Spinach Mac (1 serving) has 273 calories, which works out to 200 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Gouda & Spinach Mac high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Gouda & Spinach Mac keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Gouda & Spinach Mac?
446 mg per serving.
How much sugar is in Gouda & Spinach Mac?
4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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