Mac and cheese glycemic index
Mac and cheese has a glycemic index of 65, which is medium. A 180 g serving (1 portion) has a glycemic load of 13 (medium).
Also known as: macaroni and cheese, boxed mac and cheese
- Serving180 g
- Available carbs20 g
- Fiber0.9 g
- Sugars0.9 g
- Protein6.1 g
- Calories148 kcal
Serving: 1 portion.
What to know
Packaged macaroni and cheese tested medium GI. Adding vegetables like broccoli or peas and a protein makes it a more balanced meal.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 5.5 g | 4 | Low |
| 100 g | 11 g | 7 | Low |
| 180 g · 1 portion | 20 g | 13 | Medium |
| 360 g · double serving | 40 g | 26 | High |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Mac and cheese compared with other dishes
Lower-GI swaps
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Frequently asked questions
Is mac and cheese low glycemic?
No. With a GI of 65, mac and cheese is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of mac and cheese?
A 180 g serving (1 portion) has a glycemic load of 13, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat mac and cheese?
With a GI of 65 and a medium glycemic load per serving, mac and cheese can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in mac and cheese?
A 180 g serving has about 21 g of total carbohydrate, including 0.9 g of fiber, leaving 19.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 11.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 82 kcal | 148 kcal |
| Carbohydrates | 12 g | 21 g |
| Available carbs | 11 g | 20 g |
| Fiber | 0.5 g | 0.9 g |
| Sugars | 0.5 g | 0.9 g |
| Protein | 3.4 g | 6.1 g |
| Fat | 2.5 g | 4.4 g |
Source: USDA FoodData Central, Macaroni and Cheese, canned entree (SR Legacy, FDC 173325). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.