Calories in WelcomeHomeCafe Ultimate mac & cheese

How many calories should you eat?

Nutrition Facts WelcomeHomeCafe Ultimate mac & cheese

Amount Per 4 oz
Calories 230 Kcal (963 kJ)
Calories from fat 108 Kcal
% Daily Value*
Total Fat 12g 18%
Saturated Fat 7g 35%
Cholesterol 40mg 13%
Sodium 275mg 11%
Total Carbs 17g 6%
Sugars 2g 8%
Dietary Fiber 1g 4%
Protein 11g 22%
Vitamin C 0.8mg 1%
Vitamin A 0.2mg 7%
Iron 0.6mg 3%
Calcium 220mg 22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Ingredients And Nutrition Overview

  • WeightWatchers Points: 5.4, PointsPlus: 6, SmartPoints: 8
    WeightWatchers Points are estimated by carbohydrates, fats, protein and fiber in product. They are not an affirmation of better quality or nutritional value of the product or its manufacturer. Only way to count for dieters. Less points are better.
    Read more at Weight watchers diet review
  • Over 35% of daily saturated fat!
    Bad! More 35% of daily saturated fat!

    For years Saturated fat was claimed to raise cholesterol levels and give us heart attacks. Today different studies refute this claim. They say, that replacing saturated fat with carbohydrates or refined starch or sugar is not changing the heart disease risk. Not processed carbs nor saturated fats are good for you. Only if you replace it with polyunsaturated fat, you'll get a reduction in heart disease risk. So try to have a balanced diet.
  • Keep an eye on the cholesterol.
    Today cholesterol is no longer a villain. The 2010's USDA guidelines told us to limit cholesterol from foods
    Now experts say cholesterol is "not a nutrient of concern" because cholesterol from foods doesn't cause higher blood cholesterol levels.
    Nevertheless try to consume no more than 300 milligrams daily.

    This product contains more than 13% of your daily cholesterol intake.

    If you still are on a low cholesterol diet, please keep in mind:
    • nutritionists are not recommending you go out and binge on cheeseburgers and fries.
    • 10% of your daily allowance can quickly become 50% when a hamburger turns into double cheeseburger.

      Want to lower the cholesterol intake? Here are some advices:
    • Try to limit your cheese, dairy and meat intake to one item per meal.
    • Avoid meals with multiple sources of cholesterol (chicken with cheese, junk food)
    • Try to indclude in your diet low- or nonfat dairy, seafood, legumes and nuts.
    • Choose water instead of milk for your coffee.
  • Salty! Has over 11% of the daily sodium max
    The average American consumes 5,000 mg of sodium daily — twice the recommended amount amount of 2400mg for healthy adults, this is 1 teaspoon of salt.
    For medical reasons many people should not exceed 1500mg of sodium.
    Surprisingly, you're responsible for only 15% of the sodium in your diet the bigger part - 75% of the sodium that you consume each day comes from processed foods, not home cooking or the salt shaker.
    Excess sodium intake increases the risk of high blood pressure, hypernatremia, hypertension, cardiovascular disease and other heart problems.
    Are these reasons enough to cut the sodium intake? No doubt!
  • Convert Salt tsps to Sodium mg easily
    Salt (NaCl) is not excactly sodium (Na).
    It is not right to use these terms as synonyms.
    The FDA recommended limit of sodium is 2,300 mg per day (or even less - about 1500 mg while one is on low sodium diets).
    This is much less than the weight of salt.
    (5,750 mg per day or 3,750 mg for low sodium diet) and not so convenient to calculate.
    Know how much sodium is in your salt - without a calculator:
    1/4 tsp salt = 600 mg sodium
    1/2 tsp salt = 1200 mg sodium
    3/4 tsp salt = 1800 mg sodium
    1 tsp salt = 2300 mg sodium
  • Great! Contains less than 1.5 tsp of sugar.
    Great! Contains less than 1.5 tsp of sugar per serving!
  • Low fiber :-(
    It is not really good to have a breakfast with so little amount of fiber!
    Your morning meal should have more fiber or it won't have good effect on your health.
    You should add some natural fiber to your cereal or switch to a better one, that has more than 4g of fiber per serving.
    Some suggestions to make this product better:
    • add some fresh fruits or eat them as a dessert
    • add some seeds or nuts
    • add any high fiber cereal (for example Granola or bran)

    There is not much fiber in here and that's not good!
    Your breakfast should have more fiber and this cereal alone won't do the trick.
    Either switch to a healthier cereal (with at least 4 grams of naturally occurring fiber)
    or add some healthy natural fiber to your cereal or breakfast.

    TIPS on adding fiber to cereal:
    • Mix in some high fiber cereal, like wheat bran
    • Add 2 Tbsp of ground flax seeds
    • Eat fresh fruit or berries
  • Learn about veggies and iron
    Veggies such as broccoli, bok choy, spinach, parsley and most leafy greens are naturally high in iron.
    However, compared to other high-iron foods, like red meat, fish and poultry, the iron in plant foods is not absorbed as easily by the body. What can you do to increase the absorption of iron from these plant foods?
    • Vitamin C increases the absorption - so try having a fresh tomato, lemon juice, or an orange together with your high iron food
    • Avoid drinking too much coffee - caffeine can decrease the absorption of iron
    • In addition to caffeine, the tannins found in tea can also reduce iron absorption
    • If you are a vegetarian, try having iron-fortified breakfast cereals, legumes, and eggs
    • Contains phosphoric acid
      Phosphoric acid is used as an additive to acidify foods and beverages such as various colas and jams.
      It provides them a tangy or sour taste and then, to mask and balance the acidity they add a huge amounts of sweeteners.
      Remember! It’s a corrosive acid and can form toxic fumes when it comes into contact with alcohols, ketones and other organic compounds.
      Phosphoric acid has been linked to lower bone density, dental erosion, risk of developing kidney disease.
      BTW: The clear sodas that contained citric acid didn’t have the same risk.

      American Journal of Clinical Nutrition: Colas, But Not Other Carbonated Beverages, Are Associated With Low Bone Mineral Density in Older Women: The Framingham Osteoporosis Study
      American Journal of Clinical Nutrition: Carbonated Beverages and Urinary Calcium Excretion
      Epidemiology: Carbonated Beverages and Chronic Kidney Disease
      General Dentistry: Commercial Soft Drinks: pH and in Vitro Dissolution Of Enamel
      Archives of Pediatric and Adolescent Medicine: Teenaged Girls, Carbonated Beverage Consumption, and Bone Fractures
      Phosphoric acid has been linked to lower bone density in some epidemiological studies, including a discussion in the American Journal of Clinical Nutrition.


    Lactose Allergy, Milk Allergy, Gluten Allergy, Wheat Allergy, Fish Allergy, Soy Allergy, Corn Allergy, Eggs Allergy

    How to burn 230 calories

    Let's Burn 230 Calories!

    Ultimate mac & cheese Ingredients

    Cheese Sauce: (Half & Half (Milk, Cream, Sodium Citrate, Disodium Phosphate), Cream, Salt), Milk (Reduced Fat Milk, Vitamin A, Palmitate, Vitamin D3), Cheddar Cheese (Pasteurized Milk, Salt, Cheese Culture, Annatto Color, Cellulose, Enzymes), Gruyere Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes), White Wine (Sauterne Wine, Salt, Potassium Meta Bisulfate (a Preservative)), Leeks, Butter (Pasteurized Cream, Salt), Parmesan Cheese (Pasteurized Cow's Milk, Rennet, Salt), Blue Cheese (Pasteurized Milk, Cheese Cultures, Salt, Enzymes, Powdered Cellulose (to Prevent Caking), Natamycin (to Protect Flavor)), Bleached Wheat Flour Enriched ((Niacin, Reduced Iron, Thiamine, Mononitrate, Riboflavin, Folic Acid), Malted Barley Flour), Prosciutto Ham (Cured with Salt, Brown Sugar, Natural Spices, Sodium Nitrate), Dijon Mustard (Water, Mustard Seed, Distilled Vinegar, Salt, White Wine, Citric Acid, Tartaric Acid, Pectin, Spices), Worcestershire Sauce (Vinegar, Molasses, High Fructose Corn Syrup, Anchovies, Water, Hydrolyzed Soy and Corn Protein, Onions, Tamarinds, Salt, Garlic, Cloves, Chili Peppers, Natural Flavorings, Shallots), Salt, Black Pepper, Pasta: 100% Pure Durum Semolina, Brioche Crumbs: Brioche Bread (Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin), Water, Butter, Milk Powder, Sugar, Yeast, Eggs, Salt, Dough Conditioners (Mono-and Diglycerides, Potassium Bromate, Ascorbic Acid, and L-Cysteine), Salt, Calcium Propionate (to Retard Spoilage), Dry Malt, Cinnamon), Olive and Canola Oil Blend, Parsley, Garlic (Garlic, Phosphoric Acid), Fried Prosciutto (Cured with Salt, Brown Sugar, Natural Spices, Sodium Nitrate).

    % RDI of Main Nutrition Facts

    of RDI* (230 calories) 113.4 g
    • Cal: 11.5 %
    • Fat: 18.5 %
    • Carb: 5.7 %
    • Prot: 22 %
    • 0%
      RDI norm*

    Calories Breakdown

    • Carbs (30.9%)
    • Fat (49.1%)
    • Protein (20%)
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