BACK TO NATURE Organic Shells & White Cheddar scores 51/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food and high sodium content are the primary factors preventing a higher score.
This product received a FoodScore of 51/100, categorized as Decent.
It provides 14.29g of protein per 100g, contributing positively to its score.
A significant concern is the sodium content, at 714.29mg per 100g.
As a NOVA 4 ultra-processed food, it differs from less processed grain options.
Consider portion control to manage sodium intake when consuming this item.
Scores +4 points above the grain category average (47/100 across 2269 foods).
Fiber
2.9g
10% of Daily Value
Protein
14.29g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
714.29mg
31% of Daily Value
+
What it brings to the table
Fiber (2.9g)+2
Protein (14.3g)+10
Micronutrients (Calcium)+2
−
What holds it back
Sodium (714.3mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 51
BACK TO NATURE Organic Shells & White Cheddar achieved a FoodScore of 51 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product receives a bonus for its protein content, providing 14.29g per 100g, which is a notable amount for a pasta dish. It also gains points for its fiber content, with 2.9g per 100g, and for micronutrients, specifically calcium at 142.86mg (11% DV). However, several factors reduce its overall score. The most significant penalty comes from its classification as a NOVA 4 food, indicating it is ultra-processed, which subtracts 10 points. Additionally, the sodium content is high at 714.29mg per 100g, leading to a 3-point penalty. While the product uses organic semolina and organic cheddar cheese, the overall formulation and processing place it in a category distinct from a generic whole-grain equivalent, which would typically have a higher fiber content and potentially lower sodium. There are no added sugars, which is a positive aspect, but the high sodium and processing level are key drivers of its moderate score.
Health benefits
What the nutrients in back to nature, organic shells & white cheddar actually do for you, grounded in established dietary science.
Source of Protein
BACK TO NATURE Organic Shells & White Cheddar provides 14.29g of protein per 100g, which can contribute to daily protein needs. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. Including this product as part of a meal can help increase the overall protein content, especially when paired with other protein sources like lean meats or legumes, supporting satiety and maintaining lean body mass.
Contains Calcium
This product supplies 142.86mg of calcium per 100g, contributing 11% of the Daily Value. Calcium is a vital mineral primarily known for its role in bone health, helping to maintain strong bones and teeth. It also plays a part in nerve transmission and muscle function. While not a primary source, the calcium from the organic cheddar cheese in BACK TO NATURE Organic Shells & White Cheddar can add to your daily intake, especially when consumed as part of a varied diet.
Provides Dietary Fiber
With 2.9g of fiber per 100g, BACK TO NATURE Organic Shells & White Cheddar offers a modest amount of dietary fiber. Fiber is important for digestive health, promoting regular bowel movements and contributing to feelings of fullness. While this amount is not exceptionally high, it can still contribute to your daily fiber goals, which are often under-consumed in the American diet. Pairing this product with vegetables can further increase the total fiber content of your meal.
BACK TO NATURE Organic Shells & White Cheddar scores 51/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food and high sodium content are the primary factors preventing a higher score.
How to eat it
BACK TO NATURE Organic Shells & White Cheddar is typically consumed as a quick meal or side dish. It's often prepared by boiling the pasta and mixing it with the cheese sauce. Common pitfalls include consuming large portions, which can lead to excessive sodium intake.
To enhance the nutritional profile, consider adding steamed vegetables like broccoli or peas to your serving.
Pair with a lean protein source such as grilled chicken or beans to create a more balanced meal.
Be mindful of portion sizes; a single serving is 2.5 oz (dry), so measure to manage sodium and calorie intake.
For a lower sodium option, consider making your own cheese sauce with less salt and pairing it with whole wheat pasta.
Things to keep in mind
Individuals with wheat allergies or celiac disease should avoid this product as it contains organic semolina, derived from organic wheat. Similarly, those with milk allergies or lactose intolerance should be cautious due to the presence of organic skim milk, organic buttermilk, and organic cheddar cheese in the sauce mix. The product is also classified as NOVA 4, indicating it is ultra-processed. While the ingredient list does not contain artificial colors or flavors, the presence of organic maltodextrin and other processed components means it is not a whole food. The high sodium content (714.29mg per 100g) is a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet.
Is BACK TO NATURE Organic Shells & White Cheddar healthy?
BACK TO NATURE Organic Shells & White Cheddar received a FoodScore of 51/100, placing it in the 'Decent' category. It offers protein and some calcium, but its classification as an ultra-processed food and high sodium content are factors to consider. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does BACK TO NATURE Organic Shells & White Cheddar compare to other boxed mac and cheese brands?
Compared to many conventional boxed mac and cheese brands like Kraft Macaroni & Cheese, BACK TO NATURE Organic Shells & White Cheddar may offer a similar nutritional profile in terms of macros, but often uses organic ingredients. However, the sodium content remains a common concern across many products in this category. Always check the nutrition facts panel for specific comparisons.
What is organic maltodextrin, and should I be concerned about it?
Organic maltodextrin is a carbohydrate derived from starch, often used as a thickener or filler in processed foods. It is generally recognized as safe. While it contributes to the processed nature of the food, in the context of this product, it's a minor ingredient in the cheese sauce mix and not a primary driver of the overall nutritional profile or score.
What is a reasonable portion size for this product?
The declared serving size is 2.5 ounces (dry product). When prepared, this typically yields a larger volume. Adhering to this portion size is important for managing intake of calories and sodium. Consuming larger portions would significantly increase your intake of these nutrients, potentially exceeding daily recommendations.
Can I make this product more nutritious?
Yes, you can enhance the nutritional value by incorporating additional ingredients. Stir in a generous portion of steamed or roasted vegetables like spinach, peas, or bell peppers. Adding a source of lean protein, such as grilled chicken or chickpeas, can also create a more complete and satisfying meal. These additions help balance the meal with more fiber and micronutrients.