If you're a fan of mac and cheese, you may want to try Rice Shells & Cheese. One cup of prepared Rice Shells & Cheese, which is about 113 grams, has 370 calories. This dish is not only tasty and filling but also provides various nutrients. Let's take a closer look at its nutritional information.

Rice Shells & Cheese is a good source of carbohydrates, fats, proteins, and sodium. It also contains significant amounts of iron, calcium, fiber, vitamin A, and vitamin C. The exact amount of these nutrients may vary depending on the brand and recipe you use.

In this article, we'll discuss the calories, carbohydrate content, fat content, protein content, sodium content, iron content, calcium content, fiber content, vitamin A content, and vitamin C content of Rice Shells & Cheese. By the end of this post, you'll have a better idea of how healthy or unhealthy this dish can be.

Calories in Rice Shells & Cheese

As mentioned earlier, one cup of prepared Rice Shells & Cheese contains 370 calories. This caloric value may seem high, especially if you're on a calorie-restricted diet. However, it's important to note that the nutritional value of a food goes beyond its calorie count. Rice Shells & Cheese can provide a decent amount of energy, which is necessary to fuel your body and brain throughout the day. Plus, if you pair it with nutritious sides like veggies or fruits, you can create a balanced and satisfying meal. If you're concerned about the calories in Rice Shells & Cheese, make sure to measure your portions and enjoy it in moderation.

Carbohydrate content in Rice Shells & Cheese

Carbohydrates are the primary source of energy for your body. One cup of Rice Shells & Cheese contains around 39 grams of carbohydrates. Most of these carbs come from the pasta and cheese sauce. While carbs can be an important part of your diet, it's important to choose complex carbs that provide fiber and essential nutrients, such as whole grains, vegetables, and fruits. Rice Shells & Cheese is not a significant source of fiber or other micronutrients, so it's best to pair it with other wholesome foods to create a balanced meal. If you're on a low-carb diet or have a medical condition that requires carb counting, Rice Shells & Cheese may not be the best option for you.

Fat content in Rice Shells & Cheese

Fat is an essential nutrient that plays many roles in your body, such as providing insulation, cushioning your organs, and facilitating nutrient absorption. One cup of Rice Shells & Cheese has around 17 grams of fat, with 10 grams of saturated fat. While fat is important, it's also calorie-dense, meaning that it can add up quickly if you overconsume it. Saturated fat, in particular, can raise your cholesterol levels and increase your risk of heart disease. That's why it's recommended to limit your intake of saturated and trans fats, which are found in processed and fried foods, baked goods, and animal products. To make Rice Shells & Cheese healthier, you can choose low-fat cheese or use alternative ingredients like nutritional yeast or cauliflower sauce. You can also add healthy fats to your meal with nuts, seeds, avocado, or olive oil.

Protein content in Rice Shells & Cheese

Protein is an important macronutrient that helps build and repair your tissues, support your immune system, and regulate your hormones. One cup of Rice Shells & Cheese provides about 12 grams of protein, which is decent but not high compared to other protein sources like meat, fish, beans, or tofu. If you're a vegetarian or vegan, you can increase the protein content of your meal by adding plant-based proteins like tempeh, seitan, or legumes. You can also use high-protein pasta like lentil pasta or chickpea pasta, which can provide up to 20 grams of protein per serving. If you're an athlete or have a high-protein requirement, Rice Shells & Cheese alone may not meet your needs. In that case, you can pair it with a protein shake or a protein-rich snack like Greek yogurt or jerky.

Sodium content in Rice Shells & Cheese

Sodium is an essential mineral that helps regulate your fluid balance, nerve function, and muscle contraction. However, most people consume too much sodium, which can raise their blood pressure and increase their risk of stroke, heart disease, and kidney problems. One cup of Rice Shells & Cheese has around 880 milligrams of sodium, which is about 38% of your daily value. This amount may vary depending on the brand and recipe you use. To reduce your sodium intake from Rice Shells & Cheese, you can choose low-sodium pasta, use less cheese sauce, or add herbs and spices instead of salt. You can also pair your meal with fresh vegetables or fruits, which are naturally low in sodium and rich in potassium, a mineral that balances the effects of sodium.

Iron content in Rice Shells & Cheese

Iron is a mineral that helps transport oxygen in your blood, support your immune system, and maintain your energy levels. One cup of Rice Shells & Cheese provides about 10% of your daily value of iron, with most of it coming from the pasta. Iron is important, especially for women who have a higher risk of iron deficiency anemia. However, the iron from plant-based sources like pasta is not as well-absorbed as the iron from animal sources like meat. To enhance the iron absorption from Rice Shells & Cheese, you can pair it with vitamin C-rich foods like tomatoes, peppers, or citrus fruits. If you have an iron deficiency, talk to your healthcare provider about your iron needs and the best sources of iron for your body.

Calcium content in Rice Shells & Cheese

Calcium is a mineral that helps build and maintain your bones, teeth, and muscles. One cup of Rice Shells & Cheese provides about 15% of your daily value of calcium, with most of it coming from the cheese. Calcium is important, especially for women who have a higher risk of osteoporosis. However, some types of cheese can be high in saturated fat and sodium, which can negate the benefits of calcium. That's why it's recommended to choose low-fat, low-sodium cheese or alternative sources of calcium like fortified plant milks or leafy greens. If you have a calcium deficiency or lactose intolerance, talk to your healthcare provider about your calcium needs and the best sources of calcium for your body.

Fiber content in Rice Shells & Cheese

Fiber is a type of carbohydrate that your body cannot digest. It helps regulate your digestion, lower your cholesterol levels, and control your blood sugar levels. One cup of Rice Shells & Cheese provides only about 2 grams of fiber, which is low compared to the daily recommended intake of 25-38 grams. To increase the fiber content of your meal, you can pair Rice Shells & Cheese with high-fiber foods like vegetables, legumes, or whole grains. You can also choose whole-grain pasta or add fiber supplements like psyllium husk or chia seeds. If you have digestive issues like constipation or diarrhea, talk to your healthcare provider about your fiber intake and the best sources of fiber for your body.

Vitamin A content in Rice Shells & Cheese

Vitamin A is a fat-soluble vitamin that plays many roles in your body, such as supporting your vision, immunity, and skin health. One cup of Rice Shells & Cheese provides about 8% of your daily value of vitamin A, with most of it coming from the cheese. Vitamin A is important, especially for people who have a higher risk of vitamin A deficiency, such as pregnant and nursing women, children, and people with malabsorption or liver diseases. However, excessive intake of vitamin A can be toxic and lead to symptoms like headache, dizziness, nausea, and even coma or death. That's why it's important to follow the recommended daily intake of vitamin A, which is 700-900 micrograms for adults, depending on age and gender. To increase the vitamin A content of your meal, you can pair Rice Shells & Cheese with vitamin A-rich foods like carrots, sweet potatoes, spinach, or pumpkin. You can also choose low-fat cheese, which may contain more vitamin A than high-fat cheese.

Vitamin C content in Rice Shells & Cheese

Vitamin C is a water-soluble vitamin that acts as an antioxidant, helping protect your cells from damage and reducing your risk of chronic diseases. One cup of Rice Shells & Cheese provides about 2% of your daily value of vitamin C, with most of it coming from the pasta. Vitamin C is important for your immune system, skin health, and iron absorption. However, the amount of vitamin C in Rice Shells & Cheese is not significant, and you may need to pair it with other vitamin C-rich foods to meet your daily needs. The recommended daily intake of vitamin C is 75-120 milligrams for adults, depending on age and gender. To increase the vitamin C content of your meal, you can pair Rice Shells & Cheese with vitamin C-rich foods like bell peppers, broccoli, strawberries, or citrus fruits. You can also choose whole-grain pasta or add vitamin C supplements like ascorbic acid or acerola powder.