Calorie comparison
Mac And Cheese vs White Rice
Per 100 grams, white rice is the lighter choice by 34 calories, while mac and cheese delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Mac And Cheese | White Rice |
|---|---|---|
| Calories | 164 | 130 |
| Protein | 6.7 g | 2.7 g |
| Carbs | 20 g | 28 g |
| Fat | 6.6 g | 0.3 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🧀 Mac And Cheese
1 cup (198 g)
325 cal
13.3 g protein · 39.6 g carbs · 13.1 g fat
🍚 White Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, mac and cheese or white rice?
Per 100 g, mac and cheese has 164 calories and white rice has 130. White Rice is lower in calories.
Which has more protein, mac and cheese or white rice?
Mac And Cheese has 6.7 g of protein per 100 g; white rice has 2.7 g. Mac And Cheese wins on protein.
Is mac and cheese or white rice better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward white rice — but portion size matters more than which food you pick.
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