Mac and Cheese vs Teriyaki Sauce
Side-by-side macro comparison. Mac and Cheese vs Teriyaki Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Mac and Cheese | Teriyaki Sauce | Difference |
|---|---|---|---|
| Calories | 350 cal | 16 cal | +2088% Mac |
| Protein | 12g | 1.1g | +991% Mac |
| Carbs | 47g | 2.9g | +1521% Mac |
| Fat | 12g | 0g | 0% Mac |
Differences shown relative to Mac and Cheese. Positive = Mac and Cheese has more.
Quick Take
Mac and Cheese delivers 350 calories per serving with 12g protein, 47g carbs, and 12g fat. Teriyaki Sauce delivers 16 calories with 1.1g protein, 2.9g carbs, and 0g fat. The most meaningful difference: Teriyaki Sauce saves 334 calories per serving — meaningful over a week of meals. For protein density per calorie, Teriyaki Sauce wins at 28% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Teriyaki Sauce gives you 334 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Teriyaki Sauce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Mac and Cheese brings 350 calories — useful when you're chasing a surplus and struggling to eat enough. Mac and Cheese delivers 12g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Teriyaki Sauce fits cleanly into keto with only 2.9g carbs. Mac and Cheese at 47g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Mac and Cheese or Teriyaki Sauce?
Mac and Cheese has more protein: 12g vs 1.1g per serving. That's a difference of 10.9g.
Which has fewer calories, Mac and Cheese or Teriyaki Sauce?
Teriyaki Sauce has 16 calories per serving vs 350 calories in Mac and Cheese — a difference of 334 calories.
Is Mac and Cheese or Teriyaki Sauce better for keto?
Teriyaki Sauce is the better keto choice at 2.9g carbs per serving vs 47g carbs in Mac and Cheese.
Is Mac and Cheese or Teriyaki Sauce better for weight loss?
For weight loss, Teriyaki Sauce gives you more calorie flexibility (334 cal less per serving). For preserving muscle during a deficit, Teriyaki Sauce delivers more protein per calorie. Most people on cuts benefit from Teriyaki Sauce.
Which Is Better for Your Goal?
🔥 Weight Loss
Teriyaki Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Mac and Cheese
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Teriyaki Sauce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Mac and Cheese and Teriyaki Sauce stack up:
Full Mac and Cheese guide • Full Teriyaki Sauce guide • All comparisons