Nutrition Diet: What is the Healthiest Macaroni and Cheese to Buy?

November 9, 2025 •

4 min read

According to one dietitian, 95% of children ages 2-13 exceed the recommended daily sodium limits, with packaged foods being a major contributor. When seeking a nutritious version of this comfort classic, knowing what is the healthiest macaroni and cheese to buy requires careful label reading and a focus on ingredients.

Quick Summary

This guide provides a nutritional breakdown of boxed mac and cheese brands, analyzing factors like pasta type, cheese quality, sodium, and additives. Discover specific brands recommended by experts and learn simple modifications to boost the health factor of any boxed version.

Key Points

Legume-Based Pasta: Brands like Banza use chickpea pasta, providing more protein and fiber than traditional white pasta.
Check Sodium Levels: Look for options with 675 mg of sodium or less per serving to make a healthier choice.
Evaluate Ingredients: Prioritize brands with real cheese and minimal additives, like Annie's Organic or Stouffer's Frozen with Broccoli.
Boost with Add-Ins: Improve nutrition by mixing in vegetables like broccoli, spinach, or pureed squash.
Consider Goodles: This brand incorporates plant-based nutrients into its noodles, offering a nutrient-packed take on the classic.
Compare Labels: Look at protein, fiber, fat, and sodium content across brands before buying to find the best fit for your needs.
Control Portion Sizes: Even with healthier versions, watching portion sizes is key to a balanced diet.

Decoding the 'Healthiest' Mac and Cheese

For many, mac and cheese is the ultimate comfort food. But for health-conscious consumers, the high sodium, processed ingredients, and refined white pasta of traditional boxed versions can be a concern. Fortunately, a new generation of brands is offering healthier alternatives by focusing on key nutritional improvements. Understanding what to look for when shopping is the first step toward making a smarter choice.

Prioritizing Key Nutritional Factors

When evaluating a product, consider the following elements. Look at the nutritional information on the packaging and compare brands based on these criteria:

Pasta Type: Refined white flour is stripped of most of its fiber and nutrients. Opt for versions made with whole wheat, chickpeas, or other legumes, which offer more fiber and protein to keep you fuller longer. Some brands, like Banza, exclusively use chickpea pasta.
Cheese Ingredients: The quality and source of the cheese sauce can vary greatly. Many traditional brands use highly processed powdered cheese mixes with artificial flavors and preservatives. Healthier options often feature real cheese from organic or grass-fed sources and have a much shorter, more recognizable ingredient list.
Sodium Content: Sodium levels in boxed mac and cheese can be surprisingly high. Dietitians recommend looking for options with 675 mg of sodium or less per serving. Comparing different brands reveals significant differences, so always check the label.
Fiber and Protein: A high-fiber, high-protein meal is more satisfying and better for digestion. Brands using legume-based pasta naturally contain more fiber and protein than those made with traditional white flour, giving you a greater nutritional bang for your buck.

Healthiest Mac and Cheese Brands to Consider

Based on expert reviews and nutritional content, several brands stand out as healthier choices:

Banza: Praised for its nutritional profile, Banza's mac and cheese is made from chickpea pasta, which offers significantly more fiber and protein than traditional pasta. It's a great gluten-free option with a delicious, cheesy taste.
Goodles: This relative newcomer focuses on delivering a nutrient-packed experience. Goodles' noodles are made from a blend of wheat, chickpea, and wheat protein, with nutrients extracted from various vegetables. This provides a higher fiber and protein content compared to many competitors.
Annie's Homegrown: For those seeking organic options, Annie's offers several products with organic pasta and real organic cheese from cows not treated with antibiotics or synthetic hormones. This commitment to cleaner ingredients appeals to many health-conscious families.
Stouffer's Frozen Meals: For a quick, frozen option, Stouffer's Macaroni and Cheese with Broccoli is noted for being less processed than many other frozen meals. The simple ingredient list and inclusion of a vegetable make it a better alternative in the frozen aisle.

Comparison of Popular Mac and Cheese Options


Brand	Pasta Type	Protein (per serving)	Fiber (per serving)	Sodium (per serving)	Key Advantage
Banza	Chickpea	15g	5g	~660mg	High protein and fiber
Goodles	Wheat + Chickpea	High (proprietary blend)	High (proprietary blend)	Varies by flavor	Nutrient-dense pasta
Annie's Organic	Organic Wheat	Varies	Varies	Varies (check label)	Organic ingredients
Kraft Original	Refined White Wheat	9g	2g	580mg	Classic, familiar taste
Velveeta Shells	Refined White Wheat	13g	2g	870mg	Creamy, but high sodium

How to Further 'Hack' Your Mac for Health

Regardless of which brand you choose, you can easily enhance its nutritional value with a few simple additions:

Add Veggies: Stir in frozen peas, chopped broccoli, or spinach to increase fiber and micronutrients. You can even sneak pureed butternut squash, carrots, or cauliflower into the sauce.
Boost Protein: Mix in lean protein sources like canned tuna, salmon, or chicken for a more filling meal.
Adjust the Dairy: For boxed versions, use low-fat milk, almond milk, or replace some of the cheese with Greek yogurt to add creaminess and tang with less fat.
Control Portions: Instead of eating the whole box, serve a reasonable portion and balance the plate with a side salad or steamed vegetables.

Conclusion

While traditional boxed macaroni and cheese often lacks significant nutritional benefits, newer, healthier options exist. Brands like Banza and Goodles lead the way with higher protein and fiber content through innovative pasta choices. For those prioritizing organic ingredients, Annie's Homegrown is a solid choice. By checking sodium content and comparing brands based on ingredients, you can find a more nutritious version of this beloved comfort food. For the ultimate in control, consider making your own with whole wheat or legume pasta, real cheese, and plenty of added vegetables.

For more information on making meals healthier, check out this guide on Making Mac and Cheese Healthier by Everyday Health.

Frequently Asked Questions

Chickpea-based mac and cheese, like Banza, offers significantly more protein and fiber than traditional mac and cheese made with refined white flour. This helps you feel fuller longer and aids in digestion.

You can reduce the sodium by using only half of the cheese packet included in the box, or by opting for a brand that is specifically labeled 'reduced sodium'. You can also use unsalted butter or add less salt to the cooking water.

Some frozen mac and cheese meals are better than others. For example, Stouffer's Macaroni and Cheese with Broccoli is noted for its simple ingredient list and lower processing compared to many other frozen dinners.

Yes, adding vegetables is a great way to boost the nutritional profile. You can stir in frozen peas, chopped broccoli, spinach, or even add pureed vegetables like butternut squash or cauliflower into the cheese sauce.

Making mac and cheese from scratch gives you the most control over the ingredients, allowing you to use whole grain pasta, real cheese, and fresh ingredients. However, healthier boxed options like Banza or Goodles offer a convenient, nutritionally superior alternative to traditional brands.

Look for a short, recognizable ingredient list with real cheese rather than highly processed powders. Also, ensure the pasta is made from whole grain or a legume, rather than just 'wheat flour,' which is often refined.

Not necessarily. Gluten-free options, like those from Banza (chickpea pasta) or Amy's (rice pasta), can be healthier if they offer more fiber and protein. However, some gluten-free pastas can be highly refined, so it's always important to check the nutritional information.

Besides choosing a higher-protein pasta like chickpea-based Banza, you can stir in lean protein sources such as canned tuna, salmon, or cooked chicken.