BACK TO NATURE Macaroni & Cheese scores 52/100 (Decent) due to its NOVA 4 classification as an ultra-processed food and its high sodium content, despite providing some protein and fiber.
This product received a FoodScore of 52/100, placing it in the decent category.
It provides 14.3g of protein and 3.61g of fiber per 100g serving.
A significant concern is the high sodium content at 964.29mg per 100g.
As a NOVA class 4 food, it is considered ultra-processed, impacting its overall score.
Consider this product as an occasional convenience food rather than a dietary staple.
Scores +19 points above the dairy category average (33/100 across 5088 foods).
Fiber
3.61g
13% of Daily Value
Protein
14.3g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
964.29mg
42% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (14.3g)+10
Micronutrients (Calcium, Iron)+4
−
What holds it back
Sodium (964.3mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 52
BACK TO NATURE Macaroni & Cheese achieves a FoodScore of 52 out of 100, primarily influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. The product benefits from its protein content, providing 14.3g per 100g, and a modest amount of fiber at 3.61g per 100g, both contributing positively to the score. However, a major detractor is the high sodium level, with 964.29mg per 100g, which is a considerable penalty. While the product contains enriched wheat flour and whole wheat flour, the overall formulation, including ingredients like sodium tripolyphosphate and sodium phosphate in the cheese sauce mix, aligns with an ultra-processed profile. Compared to a generic dairy equivalent, which might include less processed cheese, this product's convenience and shelf stability come with a trade-off in processing and sodium levels.
Health benefits
What the nutrients in back to nature, macaroni & cheese actually do for you, grounded in established dietary science.
Source of Protein
This BACK TO NATURE Macaroni & Cheese provides a notable 14.3g of protein per 100g serving. Protein is an essential macronutrient vital for muscle repair and growth, as well as for producing enzymes and hormones. Including adequate protein in meals can contribute to feelings of fullness and satiety, which may help with appetite management. While not a primary protein source, it can contribute to daily protein intake when consumed as part of a balanced meal.
Contains Dietary Fiber
With 3.61g of fiber per 100g, this product offers a modest contribution to daily fiber intake. Dietary fiber is important for maintaining digestive health and can help regulate blood sugar levels. The presence of whole wheat flour in the pasta contributes to this fiber content. While not a high-fiber food, it provides more fiber than many refined pasta dishes, which is a positive aspect for a convenience meal.
Provides Essential Minerals
BACK TO NATURE Macaroni & Cheese contributes to your intake of certain essential minerals. It provides 11% DV for calcium and 18% DV for iron per 100g. Calcium is crucial for bone health and nerve function, while iron is vital for oxygen transport in the blood and energy production. These micronutrients are beneficial, especially considering that many convenience foods offer limited micronutrient density.
BACK TO NATURE Macaroni & Cheese scores 52/100 (Decent) due to its NOVA 4 classification as an ultra-processed food and its high sodium content, despite providing some protein and fiber.
How to eat it
Macaroni & cheese is typically consumed as a quick meal or side dish. A common serving size is around 2 ounces (dry weight), which yields a larger cooked portion. It's often eaten on its own, but can be enhanced with additional ingredients.
To boost the nutritional value, mix in steamed vegetables like broccoli, peas, or spinach.
Pair with a lean protein source, such as grilled chicken or fish, to create a more balanced and filling meal.
Consider using half the cheese sauce mix and adding a splash of milk or a small amount of plain Greek yogurt for a creamier texture with less sodium.
Be mindful of portion sizes; the 100g nutritional values are for a larger portion than the suggested 2 oz dry serving.
Things to keep in mind
This product is classified as NOVA class 4, indicating it is ultra-processed. While generally safe for consumption, ultra-processed foods are often formulated with ingredients like sodium tripolyphosphate and cornstarch to enhance texture and shelf life, which may contribute to higher sodium levels. Individuals monitoring their sodium intake, such as those with hypertension, should be aware of the 964.29mg of sodium per 100g. The product contains common allergens: wheat and milk, as declared on the label. Individuals with sensitivities or allergies to these ingredients should avoid this product.
BACK TO NATURE Macaroni & Cheese has a FoodScore of 52/100, placing it in the decent category. It offers protein and fiber, but its classification as an ultra-processed food and high sodium content are factors to consider. It can be part of a balanced diet when consumed in moderation and complemented with whole foods.
How does BACK TO NATURE Macaroni & Cheese compare to other brands?
Compared to a generic boxed macaroni and cheese, BACK TO NATURE includes whole wheat flour in its pasta, which contributes to its fiber content. However, like many convenience macaroni and cheese products, it is still an ultra-processed food with a notable sodium level. For example, while it may offer slightly more fiber than some competitors, its overall nutritional profile is similar to other mainstream boxed mac and cheese options like Kraft Macaroni & Cheese.
What does 'enriched wheat flour' mean in the ingredient list?
Enriched wheat flour means that certain nutrients, specifically iron and B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid), that were lost during the processing of the wheat grain have been added back. This process helps to restore some nutritional value to refined flour products.
What is a reasonable portion size for this product?
The manufacturer's suggested serving size is 2 ounces (dry weight). It's important to note that the nutritional information provided on this page is per 100g, which is a larger portion than the suggested serving. To manage sodium and calorie intake, it's advisable to adhere to the recommended serving size or even consume a smaller portion as a side dish.
Can I reduce the sodium in BACK TO NATURE Macaroni & Cheese?
Yes, you can reduce the sodium content by using less of the included cheese sauce mix. You can supplement the flavor and creaminess by adding a small amount of unsalted butter, milk, or a low-sodium cheese of your choice. This adjustment allows for greater control over sodium intake while still enjoying the product.