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Nutritional Info: Applebee's Macraroni & Cheese (kids menu)

The official USDA name for this food is "APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu" with USDA reference number: 36003
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Applebee's Macraroni & Cheese (kids menu)

Nutrition Facts

Serving Size: 1 serving (198g or 7 oz)

Amount Per Serving



Calories from Fat 113

% Daily Value*


Total Fat

Saturated Fat 5g24%
Trans Fat 0g





Total Carbohydrate

Dietary Fiber 3g11%
Sugars 6g


Vitamin A~ · Vitamin C~
Calcium24% · Iron9%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Macaroni and Cheese
Macaroni and Cheese

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Serving Size: 1 serving (198g or 7 oz)
Total Calories327 kcal1367 kJ16%
from Carbs157.4 kcal658.77 kJ
from Fat112.6 kcal471.21 kJ
from Protein55.8 kcal233.29 kJ
from Alcohol0 kcal0 kJ
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 198 grams of Applebee's Macraroni & Cheese (kids  menu)

Vitamin Content

Vitamin Content

Serving Size: 1 serving (198g or 7 oz)
Vitamin A ~
Vitamin B6 0.0693 mg 3%
Vitamin B12 0.2178 mcg 4%
Vitamin B12, Added ~
Vitamin C ~
Vitamin D ~
Vitamin D2 ~
Vitamin D3 ~
Vitamin D (D2 + D3) ~
Vitamin E (Alpha-tocopherol) 0.9306 mg 5%
Vitamin E, Added ~
Vitamin K ~
Thiamin 0.2475 mg 16%
Riboflavin 0.3861 mg 23%
Niacin 4.29264 mg 21%
Pantothenic Acid ~
Folate ~
Folate, Food ~
Folate, DFE ~
Choline ~
Betaine ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 198g (6.98 oz) of Applebee's Macraroni & Cheese (kids menu) contains. Vitamin RDI for 198 grams of Applebee's Macraroni & Cheese (kids  menu)

Mineral Content

Mineral Content

Serving Size: 1 serving (198g or 7 oz)
Calcium 243.54 mg 24%
Iron 1.6236 mg 9%
Magnesium 45.54 mg 11%
Phosphorus 330.66 mg 33%
Potassium 308.88 mg 7%
Sodium 752.4 mg 33%
Zinc 1.683 mg 11%
Copper 0.15444 mg 8%
Manganese 0.46134 mg 23%
Selenium 46.53 mcg 66%
Fluoride ~
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 198g (6.98 oz) of Applebee's Macraroni & Cheese (kids menu) contains. Mineral RDI for 198 grams of Applebee's Macraroni & Cheese (kids  menu)

Protein and Amino Acids

Protein & Aminos

Serving Size: 1 serving (198g or 7 oz)

Essential Aminos

Histidine0.3564 g51%
Isoleucine0.6237 g45%
Leucine1.16622 g43%
Lysine0.79992 g38%
Methionine0.24552 g
Phenylalanine0.6831 g
Threonine0.50886 g48%
Tryptophan0.18216 g65%
Valine0.73458 g40%

Non-essential Aminos

Arginine0.4851 g
Alanine0.44352 g
Aspartate0.84546 g
Cystine0.19602 g
Glutamate3.71448 g
Glycine0.34254 g
Proline1.52856 g
Serine0.693 g
Tyrosine0.48114 g
Methionine + Cystine† 0.44154 g 42
Phenylalanine + Tyrosine† 1.16424 g 111
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Applebee's Macraroni & Cheese (kids menu) is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 198g (6.98 oz) of Applebee's Macraroni & Cheese (kids menu). The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 198g (6.98 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 198 grams of Applebee's Macraroni & Cheese (kids  menu)

Carbohydrate Content


Serving Size: 1 serving (198g or 7 oz)
Total Carbohydrates39.3624g13%
Dietary Fiber2.772g11%
~Data not available for tilde (~) items.
198g (6.98 oz) grams of Applebee's Macraroni & Cheese (kids menu) contains 39.3624 grams of carbohydrates which is 13% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 198 grams of Applebee's Macraroni & Cheese (kids  menu) contributes

Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 serving (198g or 7 oz)
Total Fat12.5136g19%
Total Omega-3 Fatty Acids0.39402g
Total Omega-6 Fatty Acids1.86516g
Total Trans Fatty Acids0.28908g
Total Trans-monoenoic Fatty Acids0.22968g
Total Trans-polyenoic Fatty Acids0.0594g

Total Saturated Fats (Bad Fats)

Arachidic Acid   [Eicosanoic Acid]0.03762g
Behenic Acid   [Docosanoic Acid]0.0198g
Butyric Acid   [Butanoic Acid]0.15048g
Capric Acid   [Decanoic Acid]0.21582g
Caproic Acid   [Hexanoic Acid]0.11484g
Caprylic Acid   [Octanoic Acid]0.0693g
Lauric Acid   [Dodecanoic Acid]0.19206g
Lignoceric Acid   [Tetracosanoic Acid]0.0099g
Margaric Acid   [Heptadecanoic Acid]0.04554g
Myristic Acid   [Tetradecanoic Acid]0.65142g
Palmitic Acid   [Hexadecanoic Acid]2.28888g
Pentadecanoic Acid   [Pentadecanoic Acid]0.07326g
Stearic Acid   [Octadecanoic Acid]0.99198g
Tridecanoic Acid   [Tridecanoic Acid]~

Total Monounsaturated Fat (Good Fats)

16:1 c0.13464g
16:1 t0.0396g
18:1 c3.95406g
18:1 t0.1881g
18:1-11t (18:1t n-7)~
22:1 c0.00198g
22:1 t0g
Erucic Acid   [Docosenoic Acid]0.00198g
Gadoleic Acid   [Eicosenoic Acid]0.07524g
Heptadecenoic Acid   [Heptadecenoic Acid]0g
Myristoleic Acid   [Tetradecenoic Acid]0.0495g
Nervonic Acid   [Cis-Tetracosenoic Acid]0.00792g
Oleic Acid   [Octadecenoic Acid]4.14216g
Palmitoleic Acid   [Hexadecenoic Acid]0.17424g
Pentadecenoic Acid   [Pentadecenoic Acid]0g

Total Polyunsaturated Fat (Good Fats)

18:2 CLAs0.04356g
18:2 i~
18:2 n-6 c,c1.75032g
18:2 t not further defined0.0594g
18:2 t,t~
20:3 n-30g
20:3 n-60.00792g
20:4 n-6~
Alpha-Linolenic Acid0.39006g
Arachidonic Acid   [Eicosatetraenoic Acid]0.01188g
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.00594g
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
Eicosadienoic Acid   [Eicosadienoic Acid]0.00594g
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.00792g
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00396g
Linoleic Acid   [Octadecadienoic Acid]1.85328g
Linolenic Acid   [Octadecatrienoic Acid]0.39204g
Parinaric Acid   [Octadecatetraenoic Acid]0g
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.00198g
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Applebee's Macraroni & Cheese (kids menu) in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 198 grams of Applebee's Macraroni & Cheese (kids  menu)
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]

Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 serving (198g or 7 oz)
~Data not available for tilde (~) items.

Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Applebee's Macraroni & Cheese (kids menu):

Applebee's Macraroni & Cheese (kids menu) is an excellent source of Riboflavin, Niacin, Calcium, Phosphorus, Sodium, Manganese, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Applebee's Macraroni & Cheese (kids menu) is a good source of Thiamin, Magnesium, Zinc and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 30
Athletic Diet - Low Fat, High Protein and Carbs 2
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 20
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 58
Low Protein Diet 0
Horizontal bar chart

How long will it take to burn 327 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 327 calories contained in 198g (6.98 oz)g of Applebee's Macraroni & Cheese (kids menu). The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 327 calories
Stretching1 hour 49 mins(180 cal/hr)
Walking (3.5 mph)1 hour 10 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 8 mins(290 cal/hr)
Dancing59 mins(330 cal/hr)
Light gardening/yard work59 mins(330 cal/hr)
Golf (walking and carrying clubs)59 mins(330 cal/hr)
Hiking53 mins(370 cal/hr)
Amount of Vigorous exercise to burn 327 calories
Weight lifting (vigorous effort)45 mins(440 cal/hr)
Heavy yard work (chopping wood)45 mins(440 cal/hr)
Basketball (vigorous)45 mins(440 cal/hr)
Walking (4.5 mph)43 mins(460 cal/hr)
Aerobics41 mins(480 cal/hr)
Swimming (slow freestyle laps)38 mins(510 cal/hr)
Running/jogging (5 mph)33 mins(590 cal/hr)
Bicycling (>10 mph)33 mins(590 cal/hr)
Exercise profile for 198g (6.98 oz) of Applebee's Macraroni & Cheese (kids  menu)

How to cite this food as a source in academic or research papers

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USDA SR23 2010 Nutritional Data on "APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu" Ed. SkipThePie 2011. 14 Oct 2019

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