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Prepared and Processed  / Instant Foods

Pasta, macaroni Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 353kcal / 2530kcal (13%)

Macronutrients

Total Fat
0.2 g/ 42g (0.48%)
low
Saturated Fat
0.04 g/ 20g (0.2%)
free
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.09 g
Total Carbohydrates
73.5 g/ 348g (21%)
Dietary Fiber
3.1 g/ 20g (15%)
source
Sugar
2.6 g/ 63g (4%)
Protein
14.3 g/ 71g (20%)

Vitamins

Vitamin A
7 mcg RAE/ 700mcg RAE (1%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.56 mg/ 1mg (46%)
high
Vitamin B2
0.25 mg/ 1mg (19%)
source
Vitamin B3
4.4 mg NE/ 16mg NE (27%)
source

Minerals

Calcium
30 mg/ 750mg (4%)
Iron
3.1 mg/ 12mg (25%)
source
Phosphorus
113 mg/ 700mg (16%)
source
Sodium
2 mg/ 1500mg (0.13%)
free
Allergen Info
AI-assisted
Gluten
Wheat
What is this food?
AI-assisted
Pasta, specifically macaroni (cooked). It’s mainly a carbohydrate food that gives energy, and it also has some fiber.
Why it matters to health
AI-assisted
Macaroni provides steady energy for your daily activities, especially if you eat it as part of your 3 full meals and 1–2 snacks. It has dietary fiber (3.1 g per 100 g), which can help with digestion and fullness. It also has low fat (0.2 g) and low saturated fat (0.04 g), so the main things to watch are what you pair it with—like creamy sauces, processed toppings, and salty add-ons. Sodium listed is 2 mg per 100 g, but in real meals, sodium often increases when you use seasoning mixes, cheese, or canned sauces.
Healthier tips
AI-assisted
  • Balance your plate: pair macaroni with lean protein (chicken, tuna, eggs, tofu) and non-starchy vegetables (broccoli, carrots, pechay, bell peppers).
  • Watch the sauce: choose tomato-based or lightly seasoned sauces instead of very creamy, buttery, or processed ones.
  • Add more fiber: mix in extra veggies or use whole-wheat pasta if available.
  • Portion guide: keep macaroni as your main carb for the meal, then fill the rest of the plate with protein and vegetables.
  • Limit salty toppings: go easy on processed meats and heavy cheese to keep sodium in check.
Common Filipino dishes
Macaroni salad, Baked macaroni, Spaghetti, Pancit canton, Lasagna
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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