Food nutrition label How much calcium is in macaroni and cheese? Which brand of macaroni and cheese has the least fat? The best way to find out this information and more is to read the food label. All food packages bear the Nutrition Facts label, which is full of useful information to help you eat more healthfully.

Let's look at a sample label for macaroni and cheese to find out what is inside. Keep in mind the differences between packaged and prepared values. Prepared values include milk and butter (or margarine) that is needed for cooking this particular food. Prepared values are based on specific measurements provided in the instructions.

Nutrition Facts
Serving Size: 70 g (about 2/3 cup)
Servings Per Container: 3
Amount Per Serving About 2.5 oz. as packaged (1/3 box)
Calories 260 packaged/400 prepared         
Calories from Fat 25 (packaged) % Daily
Value* packaged
Total Fat 3 g 5%/28%
Saturated Fat 1.5 g 8%/23%
Trans Fat 0 g
Cholesterol 10 mg 3%/3%
Sodium 570 mg 24%/30%
Total Carbohydrate 48 g 16%/16%
Dietary Fiber 1 g 4%/4%
Sugars 7 g  
Protein 9 g  
Vitamin A 0%/15%
Vitamin C 0%/0%
Calcium 10%/15%
Iron 10%/10%
*Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending on your calorie need
  Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Saturated Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate   300 g 375 g
Dietary Fiber   25 g 30 g