Macaroni and cheese serving size, cups to grams and 30 g of protein
Here a serving of macaroni and cheese is counted as 1 cup, which USDA weighs at 8.1 oz (230 g), with 513 calories and 20 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 12.2 oz (346 g), about 1 1/2 cups, with 771 calories.
Serving sizes of macaroni and cheese
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.1 oz (230 g) | 513 calories | 20 g | 53.1 g | 24.1 g |
| 1 oz | 1 oz (28 g) | 63 calories | 2.5 g | 6.5 g | 3 g |
| 100 g | 3.5 oz (100 g) | 223 calories | 8.7 g | 23.1 g | 10.5 g |
Cups to grams
USDA weighs 1 cup of macaroni and cheese at 230 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8.1 oz (230 g) | 513 calories |
| 3/4 cup | 6.1 oz (172 g) | 385 calories |
| 2/3 cup | 5.4 oz (153 g) | 342 calories |
| 1/2 cup | 4.1 oz (115 g) | 256 calories |
| 1/3 cup | 2.7 oz (77 g) | 171 calories |
| 1/4 cup | 2 oz (58 g) | 128 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/8 cup | 63 calories |
| 100 g (3.5 oz) | 1/2 cup | 223 calories |
| 1 lb (454 g) | 2 cups | 1012 calories |
What 3.5 oz (100 g) of macaroni and cheese looks like
3.5 oz (100 g) of macaroni and cheese is 3.5 oz, or about 1/2 cup. It has 223 calories, 8.7 g protein, 23.1 g carbs and 10.5 g fat.
How much macaroni and cheese for 30 g of protein
There is 8.7 g of protein in 3.5 oz (100 g) of macaroni and cheese. 30 g of protein takes 12.2 oz (346 g), about 1 1/2 cups, which comes with 771 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 8.1 oz (230 g) | 1 cup | 514 calories |
| 30 g | 12.2 oz (346 g) | 1 1/2 cups | 771 calories |
| 40 g | 16.3 oz (461 g) | 2 cups | 1028 calories |
| 50 g | 20.3 oz (576 g) | 2 1/2 cups | 1285 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Macaroni and cheese: Macaroni or noodles with cheese, FDC ID 2708811 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.