Annie’s Mac And Cheese Cups Nutrition | Quick Facts

Each Annie’s cup delivers about 220 calories, 5–7 g protein, and roughly 440 mg sodium per serving.

What You Get In A Single-Serve Cup

These microwave cups pack a steady profile across flavors. The label lists 220 calories, 5 to 7 grams of protein, around 37 to 39 grams of carbs, and close to 440 milligrams of sodium per cup. Fiber lands at 0 to 3 grams depending on the pasta. Those figures come straight from the Annie’s product pages for the classic, white cheddar, and gluten free versions.

If you’re watching sodium, the %DV on the label helps. The FDA pegs a day’s sodium target at less than 2,300 milligrams. A cup sitting near 440 milligrams is about 19% of that. Keep that mental math in your back pocket when you’re planning lunch or a snack.

Per-Cup Nutrition Snapshot By Flavor (As Packaged)

Flavor	Calories	Protein (g)
Real Aged Cheddar	220	7
White Cheddar	220	7
Gluten Free Rice Pasta & Cheddar	220	5

Label Terms, Serving Size, And Prep Notes

Each cup is 2.01 ounces dry, with a fill line for water. You microwave the pasta, then stir in the dry sauce. The values on the panel show “as packaged,” which already reflects the seasoning packet. If you stir in extra butter or milk, you’re adding to those numbers. That can be handy for kids who need more calories, but it can push salt and saturated fat higher for adults who are already close to their limits.

Protein sits at 7 grams for wheat-based cups and 5 grams for the rice pasta version. The gluten free cup uses rice flour, so the protein lands lower. Carbs run in the high 30s. Fiber varies: 3 grams on the whole-grain blend, zero on the rice pasta. That detail helps if you’re aiming for steadier fullness through the afternoon.

Close Variation: Annie’s Cup Mac Nutrition Guide

When people search nutrition for these single-serve mac cups, the big questions are simple: calories, protein, and salt. Calories stay flat at 220 across the main cups. Protein sits at 7 grams on the standard wheat pasta and 5 grams on the gluten free cup. Salt lands near 440 milligrams across the board. Those three figures shape portions, add-ins, and whether a cup fits your day once you account for breakfast and dinner.

Calories: Where The Energy Comes From

A cup gets most of its energy from pasta starch. The cheese mix brings some fat and a bit of protein. That’s why 220 calories can still feel light; it’s a small serving of noodles with a modest hit of sauce. If you need more staying power, pair the cup with a rotisserie-chicken portion, edamame, or a side salad with beans. If you want a light snack, the cup works on its own with fruit.

Protein: Stretch It Smartly

Seven grams isn’t a lot by itself, yet it stacks up once you add a lean side. Stir in a scoop of cottage cheese after cooking for a creamy boost, or add a packet of tuna on the side. If you use the gluten free cup, plan an extra protein source, since it sits at 5 grams.

Sodium: Read The %DV Like A Pro

Anything at 20% DV or more for sodium counts as high on a label. These cups sit just below that line. That’s workable if the rest of your meals are salt-savvy. Watch sauces, deli meat, and packaged soups on the same day so you don’t blow past the daily cap.

Ingredients In Plain English

The pasta is wheat or rice flour. The cheese mix lists dried cheddar, milk powders, starches for texture, and a small amount of coconut-based fat. You’ll see annatto in the classic cup for color. The list stays short for a boxed mac, with no synthetic dyes.

Allergens

Milk is present across the line. Wheat appears in the regular cups. The gluten free cup swaps in rice pasta and drops wheat, though it’s still dairy-based.

Portion Math For Real Life

One cup works well as a snack or small side. For a meal, pair two cups or add toppings. Here’s a quick way to shape portions around your day.

Portion Builder And Add-In Impact

Choice	Extra Calories	What It Adds
2 tbsp shredded cheddar	~55	~3 g protein; extra salt
1/2 cup frozen peas (stir in)	~60	Fiber and a touch of protein
3 oz rotisserie chicken (side)	~140	~26 g protein
1 tbsp butter	~100	Richer sauce; more saturated fat
1/4 cup cottage cheese (stir in)	~50	~6 g protein; creamier texture

How The Cups Compare To A Bowl Of Homemade

Homemade recipes can swing wider on calories and salt, since cheese, butter, and milk amounts vary. A home serving often lands above the cup on calories but can be lower on sodium if you season gently. If you want that balance, cook the cup as is and add steamed veg or plain chicken on the side. You’ll keep convenience and blunt the salt load.

Tips To Keep It Balanced

Pick Your Pairings

Choose sides that bring protein and fiber. Think grilled chicken strips, beans, or a veggie tray with hummus. Fruit rounds out the meal without pushing sodium higher.

Go Easy On Extra Salt

The sauce already lands near one-fifth of a day’s sodium. Skip extra salt in the water. If you want more punch, add black pepper, garlic powder, or a squeeze of lemon.

Use Milk Wisely

Swapping some water for milk adds creaminess and calories. That can be great for young athletes who need energy. Adults watching calories can keep the water prep and add protein on the side.

Flavor Notes And Small Differences

The classic cheddar leans orange with annatto and carries 3 grams of fiber from the whole-grain blend. The white cheddar cup skips the color. The gluten free version tastes a touch sweeter from rice pasta and brings zero fiber unless you add veg. All three keep added sugars at zero on the panel.

Common Questions, Clear Answers

Is One Cup Enough For Lunch?

On its own, a cup feels more like a snack. For lunch, add protein and a side veg, or run two cups if you’re active and need more fuel.

Can Kids Eat These Regularly?

Yes, in context. Rotate with lower-sodium meals and pack fruit or veg on the side. For teens in sports, pair a cup with yogurt or chicken for extra protein.

How Do They Fit A Lower-Sodium Day?

Stack breakfast and dinner with fresh items that lean low in salt. Think oatmeal with fruit in the morning, and grilled fish with potatoes at night. Space out salty foods so the daily total stays under the 2,300 mg cap.

Label Literacy That Pays Off

Scan the serving size first: one package. Then look at calories, protein, and the sodium line. The %DV tells you where a cup sits in your day. Anything near 20% on sodium is high, so plan the rest of your meals with that in mind.

Bottom Line For Pantry Planning

If you stock these cups, treat them as a quick base. Keep a lineup of add-ins: frozen peas, rotisserie chicken, tuna, or cottage cheese. Use fruit on the side and water or sparkling water to drink. That combo turns a small cup into a steady, satisfying plate without pushing salt too far.

Label data referenced from the Annie’s product pages for classic, white cheddar, and gluten free cups, and sodium guidance referenced from the FDA’s Nutrition Facts education page. Product labels can change, so check your cup before you prep.