Is Goodles healthier than regular mac and cheese?

January 2, 2026 •

3 min read

Over two million boxes of mac and cheese are purchased daily in the United States, driving a growing market for 'better-for-you' alternatives. With its promises of higher protein and fiber, the question for many health-conscious consumers is: is Goodles healthier than regular mac and cheese? This article dives into the nutritional differences.

Quick Summary

Goodles offers a more nutritious alternative to traditional boxed mac and cheese, featuring higher protein, more fiber, prebiotics, and 21 plant-based nutrients.

Key Points

Higher Protein and Fiber: Goodles contains significantly more protein and fiber per serving compared to traditional mac and cheese, promoting increased satiety.
Prebiotic Benefits: The special flour in Goodles contains prebiotics to support gut health, a feature not found in most regular mac and cheese.
Clean Ingredients: Goodles uses real cheese and avoids artificial flavors, colors, and preservatives, unlike many conventional brands.
Plant-Based Nutrients: Goodles fortifies its pasta with 21 nutrients extracted from organic plants, boosting its overall vitamin and mineral content.
Clean Label Purity Award: Goodles is the first boxed mac and cheese to receive this award, which tests for over 400 contaminants, including heavy metals.
Lower Glycemic Index: The higher fiber content gives Goodles a lower glycemic index, leading to a smaller, more controlled rise in blood sugar.
Taste and Texture: Most consumers agree Goodles tastes great and has a quality texture, making it a delicious replacement for the less nutritious original.

Goodles vs. Regular Mac and Cheese: A Nutritional Breakdown

When evaluating if Goodles is healthier than regular mac and cheese, it’s essential to look beyond the nostalgia and marketing claims and examine the nutritional labels. Traditional boxed mac and cheese is a comfort food staple, but it is typically high in sodium, saturated fat, and refined carbohydrates, with little to no dietary fiber or other significant nutrients. This nutrient-poor profile can contribute to weight gain and blood sugar spikes due to rapid digestion.

In contrast, Goodles was created with the specific intent to be a more nutritious noodle. The company’s formula incorporates higher-quality ingredients and fortifies its products to increase nutritional value without compromising on taste. A direct comparison reveals key differences in macro and micronutrients that position Goodles as a clear winner from a health standpoint.

The Goodles Ingredient Advantage

Goodles distinguishes itself by using a blend of wheat flour, chickpea protein, and wheat protein in its noodles, significantly boosting the protein and fiber content compared to the refined white flour in most standard mac and cheese. Goodles offers around 14 grams of protein and 6-7 grams of fiber per serving, much higher than the 1-2 grams of fiber in many conventional brands, which aids in satiety. Additionally, Goodles' special wheat flour contains prebiotics for gut health, and the pasta is infused with nutrients from 21 organic plants like broccoli and spinach. Goodles also uses real aged cheddar and avoids artificial colors, flavors, and preservatives common in conventional brands.

Concerns with Regular Mac and Cheese

Regular boxed mac and cheese poses health concerns due to high sodium, refined grains lacking fiber, and potential phthalate contamination from processing and packaging. High sodium can impact blood pressure, refined grains cause blood sugar spikes, and phthalates are endocrine-disrupting chemicals.

Comparison Table: Goodles vs. Regular Mac and Cheese


Feature	Goodles (e.g., Cheddy Mac)	Regular Boxed Mac and Cheese (e.g., Kraft)
Protein per Serving	~14g	~7g
Fiber per Serving	6-7g	1-2g
Nutrients	21 nutrients from plants, plus micronutrients	Minimal fortified nutrients, mostly refined carbs
Ingredients	Real cheese, chickpea protein, no artificial flavors or preservatives	Processed cheese powder, artificial colors and flavors, preservatives
Glycemic Index	Low GI	High GI (due to refined white pasta)
Cost	Mid-price option (~$3.00-$4.00 per box)	Affordable (~$1.00-$2.00 per box)

Is Goodles Worth the Higher Price Tag?

While Goodles is generally more expensive than traditional mac and cheese, its higher cost reflects its nutritional density and better ingredients. For consumers prioritizing healthier, less processed foods, the added expense is often seen as a worthwhile investment in quality.

Conclusion: Goodles is a Healthier Choice

Addressing the question, is Goodles healthier than regular mac and cheese?, the evidence strongly indicates that it is. Goodles offers a superior nutritional profile with more protein, fiber, plant-based nutrients, and real ingredients, making it a better option than most conventional boxed versions, though portion control is still advised. It represents an innovative approach to making a comfort food more nutritious. To create a more balanced meal, consider adding vegetables or lean protein. More details can be found on the {Link: Goodles website https://www.goodles.com/faq/}.

Frequently Asked Questions

Yes, Goodles is considered a good source of protein, containing around 14-16 grams per serving. The protein comes from a blend of wheat protein and chickpea protein in the noodles, as well as the real dairy in the cheese sauce.

The prebiotics in Goodles, derived from a special high-fiber flour, serve as food for the beneficial bacteria in your gut. This supports healthy digestion, immune function, and can also help with the absorption of certain minerals.

Yes, Goodles uses real, aged cheddar cheese and avoids artificial colors, flavors, and preservatives. This is a key difference from many traditional boxed mac and cheese products that rely on highly processed cheese powder.

The Clean Label Project Purity Award is a certification given to products tested by a third-party laboratory for over 400 contaminants, including heavy metals. Goodles was the first boxed mac and cheese brand to receive this award, indicating its commitment to ingredient quality.

Yes, Goodles offers gluten-free mac and cheese options. For example, they have a Gluten-Free Cheddy Mac and a Gluten-Free Vegan Be Heroes, which also cater to those with dairy sensitivities.

Goodles is a low glycemic index (GI) food. The high fiber content prevents a quick spike in blood sugar, resulting in a more moderate and sustained energy release, which can help with satiety and overall blood sugar management.

Regular boxed mac and cheese is typically considered unhealthy due to its high levels of refined carbohydrates, saturated fat, and sodium. Many brands also contain artificial colors and preservatives, and highly processed cheese powders have been linked to potential chemical contamination.