Lightened up mac n' cheese Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

Amount Per Serving 8 servings in recipe	butternut squash 44.1g	milk 45.75g	garlic 0.65g	yogurt 3.83g	gruyere cheese 17.72g	macaroni 56.7g	spray 0.04g	panko 6.75g	parsley 0.9g	Total Per Serving	Total for Recipe
Protein (g)	0.44	1.47	0.04	0.13	5.28	7.39	0.0	0.9	0.03	15.69	125.52
Total Fat (g)	0.04	1.49	0.0	0.12	5.73	0.86	0.03	0.36	0.01	8.64	69.12
Carbohydrates (g)	5.16	2.07	0.22	0.18	0.06	42.34	0.01	4.86	0.06	54.94	439.52
Ash (g)	0.35	0.32	0.01	0.03	0.76	0.5	0.0	0.19	0.02	2.18	17.44
Calories (kcal)	19.845	27.45	0.972	2.336	73.178	210.352	0.297	26.663	0.325	361.418	2891.344
Starch (g)	n/a	n/a	n/a	n/a	n/a	35.41	n/a	4.03	n/a	39.44	315.52
Sucrose (g)	0.1	0.0	n/a	n/a	n/a	0.27	n/a	0.0	n/a	0.37	2.96
Glucose (dextrose) (g)	0.44	0.0	n/a	n/a	n/a	0.07	n/a	0.12	n/a	0.63	5.04
Fructose (g)	0.44	0.0	n/a	n/a	n/a	0.06	n/a	0.17	n/a	0.67	5.36
Lactose (g)	0.0	2.41	n/a	n/a	n/a	0.0	n/a	0.0	n/a	2.41	19.28
Maltose (g)	0.0	0.0	n/a	n/a	n/a	1.11	n/a	0.13	n/a	1.24	9.92
Alcohol (g)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0
Water (g)	38.11	40.41	0.38	3.37	5.88	5.61	0.0	0.44	0.79	94.99	759.92
Caffeine (mg)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0
Theobromine (mg)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0
Sugars (g)	0.97	2.41	0.01	0.18	0.06	1.51	0.0	0.42	0.01	5.57	44.56
Galactose (g)	0.0	0.0	n/a	n/a	n/a	0.0	n/a	0.0	n/a	0.0	0.0
Dietary Fiber (g)	0.9	0.0	0.0	0.0	0.0	1.8	0.0	0.3	0.0	3.0	24.0
Calcium (mg)	21.168	51.698	1.181	4.633	179.137	11.907	0.0	12.353	1.245	283.321	2266.568
Iron (mg)	0.31	0.01	0.01	0.0	0.03	1.87	0.0	0.33	0.06	2.62	20.96
Magnesium (mg)	14.994	4.575	0.163	0.459	6.379	30.05	n/a	2.903	0.451	59.974	479.792
Phosphorus (mg)	14.553	41.633	0.998	3.637	107.198	107.161	n/a	11.138	0.523	286.841	2294.728
Potassium (mg)	155.232	65.423	2.617	5.935	14.352	126.438	n/a	13.23	5.0	388.226	3105.808
Sodium (mg)	1.764	18.3	0.111	1.761	59.535	3.402	0.022	49.41	0.505	134.811	1078.488
Zinc (mg)	0.07	0.18	0.01	0.02	0.69	0.8	n/a	0.1	0.01	1.88	15.04
Copper (mg)	0.031	0.005	0.002	0.0	0.005	0.164	n/a	0.018	0.001	0.226	1.808
Manganese (mg)	0.088	0.0	0.011	0.0	0.004	0.522	n/a	0.062	0.001	0.688	5.504
Selenium (mcg)	0.2	1.7	0.1	0.1	2.6	35.8	n/a	1.7	0.0	42.2	337.6
Vitamin A, IU (IU)	4687.83	46.665	0.059	3.79	167.974	0.0	0.0	0.0	76.027	4982.345	39858.76
Retinol (mcg)	0.0	12.81	0.0	1.034	47.486	0.0	n/a	0.0	0.0	61.33	490.64
Vitamin A, RAE (mcg_RAE)	234.612	12.81	0.0	1.034	48.018	0.0	n/a	0.0	3.8	300.273	2402.184
Beta Carotene (mcg)	1863.666	2.288	0.033	0.191	5.847	0.0	n/a	0.0	45.612	1917.637	15341.096
Vitamin E (mg)	0.64	0.03	0.0	0.0	0.05	0.06	n/a	0.01	0.01	0.79	6.32
Vitamin D (IU)	n/a	18.3	n/a	n/a	n/a	n/a	n/a	n/a	n/a	18.3	146.4
Lycopene (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	n/a	0.0	0.0	0.0	0.0
Lutein + zeaxanthin (mcg)	0.0	0.0	0.104	0.0	0.0	10.206	n/a	0.0	50.188	60.498	483.984
Tocopherol, beta (mg)	n/a	0.0	n/a	n/a	n/a	0.03	n/a	0.0	0.0	0.04	0.32
Tocopherol, gamma (mg)	n/a	0.0	n/a	n/a	n/a	0.5	n/a	0.05	0.0	0.56	4.48
Tocopherol, delta (mg)	n/a	0.0	n/a	n/a	n/a	0.0	n/a	0.01	0.0	0.01	0.08
Vitamin C (mg)	9.3	0.0	0.2	0.0	0.0	0.0	0.0	0.0	1.2	10.7	85.6
Thiamin (mg)	0.044	0.018	0.001	0.001	0.011	0.505	n/a	0.065	0.001	0.646	5.168
Riboflavin (mg)	0.009	0.082	0.001	0.005	0.05	0.227	n/a	0.027	0.001	0.402	3.216
Niacin (mg)	0.529	0.05	0.005	0.003	0.019	4.071	n/a	0.448	0.012	5.137	41.096
Pantothenic acid (mg)	0.176	0.165	0.004	0.015	0.099	0.244	n/a	0.037	0.004	0.744	5.952
Vitamin B-6 (mg)	0.066	0.018	0.008	0.001	0.014	0.079	n/a	0.008	0.001	0.196	1.568
Folate (mcg)	11.907	2.288	0.02	0.268	1.772	134.376	n/a	7.223	1.372	159.224	1273.792
Vitamin B-12 (mcg)	0.0	0.2	0.0	0.01	0.28	0.0	n/a	0.02	0.0	0.52	4.16
Choline (mg)	n/a	6.5	0.2	0.6	2.7	8.6	n/a	1.0	0.1	19.7	157.6
Folic acid (mcg)	0.0	0.0	0.0	0.0	0.0	124.17	n/a	5.535	0.0	129.705	1037.64
Tryptophan (g)	0.004	0.037	0.0	0.001	0.074	0.108	n/a	0.011	0.0	0.236	1.888
Threonine (g)	0.013	0.064	0.001	0.005	0.193	0.261	n/a	0.029	0.001	0.568	4.544
Isoleucine (g)	0.018	0.078	0.001	0.007	0.285	0.289	n/a	0.036	0.001	0.716	5.728
Leucine (g)	0.026	0.124	0.002	0.013	0.549	0.561	n/a	0.065	0.002	1.343	10.744
Lysine (g)	0.018	0.064	0.002	0.012	0.48	0.17	n/a	0.029	0.002	0.776	6.208
Methionine (g)	0.004	0.037	0.001	0.004	0.145	0.085	n/a	0.016	0.0	0.292	2.336
Cystine (g)	0.004	0.009	0.0	0.001	0.053	0.147	n/a	0.019	0.0	0.235	1.88
Phenylalanine (g)	0.018	0.069	0.001	0.007	0.308	0.38	n/a	0.045	0.001	0.829	6.632
Tyrosine (g)	0.013	0.069	0.001	0.007	0.315	0.136	n/a	0.027	0.001	0.568	4.544
Valine (g)	0.018	0.087	0.002	0.011	0.397	0.335	n/a	0.041	0.002	0.891	7.128
Arginine (g)	0.026	0.037	0.004	0.004	0.172	0.266	n/a	0.037	0.001	0.548	4.384
Histidine (g)	0.009	0.037	0.001	0.003	0.198	0.17	n/a	0.02	0.001	0.439	3.512
Alanine (g)	0.018	0.046	0.001	0.006	0.17	0.249	n/a	0.032	0.002	0.524	4.192
Aspartic acid (g)	0.049	0.11	0.003	0.011	0.292	0.352	n/a	0.052	0.003	0.871	6.968
Glutamic acid (g)	0.079	0.297	0.005	0.026	1.06	2.608	n/a	0.278	0.002	4.356	34.848
Glycine (g)	0.018	0.037	0.001	0.003	0.094	0.249	n/a	0.033	0.001	0.436	3.488
Proline (g)	0.018	0.156	0.001	0.016	0.686	0.89	n/a	0.092	0.002	1.86	14.88
Serine (g)	0.018	0.05	0.001	0.008	0.305	0.352	n/a	0.045	0.001	0.78	6.24
Cholesterol (mg)	0.0	4.575	0.0	0.498	19.491	0.0	0.0	0.0	0.0	24.563	196.504
Trans Fat (g)	n/a	n/a	n/a	n/a	n/a	0.0	0.0	n/a	n/a	0.0	0.0
Saturated Fat (g)	0.009	0.856	0.001	0.08	3.351	0.159	0.004	0.081	0.001	4.541	36.328
Phytosterols (mg)	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.54	0.045	0.585	4.68
Monounsaturated Fat (g)	0.004	0.371	0.0	0.034	1.779	0.096	0.021	0.069	0.003	2.377	19.016
Polyunsaturated (g)	0.018	0.092	0.002	0.003	0.307	0.318	0.004	0.139	0.001	0.882	7.056