Is Kraft Mac and Cheese Very Unhealthy? A Comprehensive Nutritional Guide

January 14, 2026 •

4 min read

According to the Environmental Working Group (EWG), Kraft Macaroni & Cheese Dinner has been classified as an "unhealthy ultra-processed food" due to its nutritional concerns, processing degree, and ingredient issues. So, is Kraft Mac and Cheese very unhealthy? The answer is more nuanced than a simple yes or no, depending heavily on consumption frequency and portion size.

Quick Summary

This article explores the nutritional content of Kraft Mac and Cheese, including high sodium, fat, and processed ingredients. It examines potential health concerns associated with additives like phthalates and artificial colors. Healthier alternatives and simple swaps are also discussed for those seeking a more nutritious meal.

Key Points

High Sodium Content: Boxed mac and cheese contains a significant amount of sodium, contributing to potential health risks like high blood pressure and heart disease.
Saturated Fat Concerns: When prepared as directed, Kraft Mac and Cheese can be high in saturated fat, which can raise cholesterol levels.
Phthalates in Cheese Powder: Studies have found hormone-disrupting chemicals called phthalates in the cheese powder of boxed mac and cheese, potentially linked to reproductive and developmental issues.
Artificial Dyes and Behavioral Issues: Artificial food dyes, like Yellow 5 and 6, have been linked to potential hyperactivity in children, leading to planned bans and restrictions.
Ultra-Processed Classification: The Environmental Working Group classifies Kraft Mac and Cheese as an unhealthy ultra-processed food, linking frequent consumption to an increased risk of chronic diseases.
Healthy Modifications are Possible: The healthfulness of mac and cheese can be improved by adding vegetables, lean protein, and reducing the amount of fat and salt used in preparation.

Understanding the Nutritional Profile of Kraft Mac and Cheese

To determine if Kraft Mac and Cheese is very unhealthy, one must first look at its nutritional composition. A single serving contains significant amounts of sodium, fat, and carbohydrates, while being low in fiber. The specific nutritional data can vary slightly depending on how it is prepared (e.g., using different milk or butter substitutes) and the variety purchased, but general trends highlight its ultra-processed nature.

The High Sodium Content

One of the most notable health concerns with Kraft Mac and Cheese is its high sodium content. Excessive sodium intake is linked to health problems like high blood pressure, heart disease, and kidney disease. Many consumers already exceed the recommended daily sodium intake, and a single serving of boxed mac and cheese can represent a significant portion of this allowance.

High in Saturated Fat

When prepared with butter or margarine and milk as directed, Kraft Mac and Cheese can also be high in saturated fat. A high intake of saturated fat can raise cholesterol levels and increase the risk of heart disease. While it can be modified during preparation to reduce fat content, the base product is not inherently low-fat.

Concerning Ingredients and Additives

Beyond basic nutritional metrics, Kraft Mac and Cheese contains several additives that have raised concerns among health and environmental advocacy groups.

The Presence of Phthalates

In 2017, a study found concerning levels of industrial chemicals called phthalates in cheese powders, with concentrations in boxed mac and cheese four times higher than in block cheese. Phthalates are used in plastic packaging and food processing equipment and can migrate into food, especially those with high fat content. Health experts are concerned about phthalates because they are known endocrine disruptors and have been linked to potential reproductive issues in males and neurodevelopmental problems in children.

Artificial Food Dyes

The iconic bright orange color of Kraft Mac and Cheese comes from artificial food dyes, specifically Yellow 5 and Yellow 6. While the FDA considers these safe, concerns exist about their potential connection to behavioral issues, particularly hyperactivity in children. The European Union requires a warning label on foods containing certain dyes, which has led to reformulations of some products overseas. By 2026, the FDA plans to ban all artificial food dyes in the U.S. in favor of natural alternatives, highlighting the ongoing concerns.

Comparison: Boxed vs. Homemade Mac and Cheese


Feature	Boxed Kraft Mac and Cheese	Homemade Mac and Cheese
Processing Level	Highly processed/ultra-processed, containing powdered cheese sauce mix with additives.	Made from scratch with whole ingredients, allowing for full control over ingredients.
Sodium	High, with some varieties containing a significant percentage of the daily recommended intake per serving.	Sodium levels are fully controllable, allowing for lower-sodium versions by adjusting the amount of salt and cheese.
Fat	Can be high in saturated fat depending on preparation (butter/margarine, milk).	Fat content is controllable, with options to use lower-fat milk, less butter, or low-fat cheeses.
Ingredients	Contains enriched pasta, whey, corn syrup solids, and various flavorings, colors, and preservatives.	Uses real cheese, milk, butter, and pasta, with optional seasonings. No artificial colors or preservatives.
Cooking Time	Quick and convenient, typically ready in under 15-20 minutes.	Requires more time and effort, involving making a roux and cheese sauce.

Making Boxed Mac and Cheese Healthier

For those who aren't ready to give up the convenience of the blue box, there are several ways to boost its nutritional value:

Reduce fat and sodium: Use less butter or margarine during preparation, or opt for a healthier alternative like olive oil or Greek yogurt. Use low-fat or skim milk instead of whole milk.
Add veggies: Stir in steamed or roasted vegetables like broccoli, spinach, peas, or butternut squash puree to increase fiber, vitamins, and minerals.
Incorporate lean protein: Mix in cooked, lean protein sources like canned tuna, grilled chicken, or beans to make the meal more satisfying and nutritionally balanced.
Enhance flavor naturally: Instead of relying on the powdered mix, boost flavor with spices like paprika, mustard powder, or garlic powder. Fresh herbs can also add a vibrant finishing touch.

Conclusion: The Final Verdict on Kraft Mac and Cheese's Health

In moderation, eating Kraft Mac and Cheese is unlikely to cause significant health problems for most individuals. However, its high levels of sodium, saturated fat, and the presence of concerning additives like phthalates and artificial dyes make it an ultra-processed food that is not a healthy choice for regular or frequent consumption. The key to including it in a balanced diet is to treat it as an occasional indulgence and explore healthier preparation methods or homemade alternatives to control the ingredients and nutritional content. For optimal health, homemade versions offer a superior nutritional profile without the potentially harmful additives.

Note: For those interested in exploring healthier versions, Everyday Health offers excellent recipes and tips for making macaroni and cheese more nutritious.

Frequently Asked Questions

Kraft Mac and Cheese is considered unhealthy mainly due to its high sodium content, saturated fat, and the presence of additives such as artificial dyes and potential phthalates, which classify it as an ultra-processed food.

Phthalates are industrial chemicals used to make plastics softer. They can migrate into food during processing and packaging and have been found in the cheese powder of boxed mac and cheese. They are known endocrine disruptors and are linked to health issues, particularly reproductive and developmental problems.

The FDA considers the artificial dyes (Yellow 5 and 6) in Kraft Mac and Cheese safe for consumption. However, some research has suggested a link between certain food dyes and hyperactivity in children, and the FDA is moving toward banning all artificial dyes in favor of natural ones by 2026.

You can make boxed mac and cheese healthier by using less butter, opting for low-fat milk, and adding nutrient-rich ingredients like steamed vegetables (e.g., broccoli or peas) and lean protein (e.g., grilled chicken or tuna).

Yes, homemade mac and cheese is generally a healthier option because you can control the ingredients and use whole foods instead of processed ones. This allows you to reduce sodium, saturated fat, and avoid artificial additives.

An ultra-processed food is a food product made primarily from substances extracted from foods, with added industrial ingredients, preservatives, and artificial flavors. These foods often have little to no whole foods and can be high in calories, sodium, and unhealthy fats.

For most people, it is not necessary to completely stop eating Kraft Mac and Cheese. The key is moderation and portion control. Due to its ultra-processed nature, it is best enjoyed as an occasional treat rather than a pantry staple.