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Mac salad calories

Mac salad, prepared, with egg
439kcal
1 cup · 204 g, prepared, with egg
10%protein
10.6 gProtein
46 gCarbs
23 gFat
How to burn off 439 kcal
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—Cycling, moderate
—Swimming
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Nutrition facts
Prepared, with egg · per 204 g
Calories439 kcal
Protein10.6 g
Carbohydrate46 g
Fat23 g
Saturated fat4 g
Cholesterol80 mg
Sodium402 mg
Potassium114 mg
Iron2.1 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

Most popular mac salad brands in the United States
Ranked by popularity in the BodyPal database
#  Productkcal / 100 g
1Brown Bag Sandwich Co. Tuna Mac Salad1 salad · 173 g405 kcal

Deli tubs are dressed more heavily than the USDA average recipe, so their label numbers read higher per 100 g.
Source: manufacturer labels / USDA FoodData Central.

Similar foods
Calories per 100 g
Mac And CheeseMac And Cheese223 kcal / 100 gChicken SaladChicken Salad200 kcal / 100 gShrimp SaladShrimp Salad196 kcal / 100 g

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Mac salad FAQs
How many calories are in a cup of mac salad?

About 439 calories in one cup (204 g). A smaller 136 g side portion is about 292 calories.

Is mac salad good for weight loss?

A full cup is 439 calories with 23.3 g of fat, mostly from the dressing. A 136 g side portion at 292 calories fits a daily target more easily.

Mac salad vs mac and cheese: which has more calories?

Mac salad is 215 calories per 100 g and mac and cheese about 223, so they are close. A cup of mac salad (204 g) comes to 439 calories.

How many carbs and how much protein are in mac salad?

Per 100 g there are 22.5 g of carbs and 5.2 g of protein. One cup (204 g) works out to about 46 g of carbs and 10.6 g of protein.