BANZA CHICKPEA PASTA MAC AND CHEESE scores 55/100 (Decent) on FoodScore, primarily due to its **high fiber and protein content** balanced against its **ultra-processed nature** and **sodium level**.
This product received a FoodScore of 55/100, placing it in the 'Decent' category.
It provides a notable 8.1g of fiber and 18.2g of protein per 100g serving.
A significant concern is its NOVA class 4 designation, indicating it is ultra-processed.
With 777.78mg of sodium per 100g, it is higher in sodium than many generic dairy equivalents.
Consider portion control to manage sodium and saturated fat intake.
Scores +22 points above the dairy category average (33/100 across 5088 foods).
Fiber
8.1g
29% of Daily Value
Protein
18.18g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
777.78mg
34% of Daily Value
+
What it brings to the table
Fiber (8.1g)+10
Protein (18.2g)+10
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.0g)-4
Sodium (777.8mg)-3
Ultra-processed (NOVA 4)-10
Why it scores 55
BANZA CHICKPEA PASTA MAC AND CHEESE achieves a FoodScore of 55/100, categorized as 'Decent'. This score reflects a balance of nutritional strengths and areas for moderation. The product earns significant bonuses for its high fiber content, providing 8.1g per 100g, and its substantial protein contribution of 18.2g per 100g, both of which are positive attributes according to dietary guidelines. Additionally, it receives a small bonus for its iron content. However, several factors reduce its overall score. It incurs penalties for its saturated fat content, at 5.05g per 100g, and its relatively high sodium level of 777.78mg per 100g. A notable deduction comes from its classification as NOVA class 4, indicating it is ultra-processed, a factor that generally reduces FoodScores due to the presence of ingredients like sodium phosphate and natural flavors. Compared to a generic dairy equivalent, this BANZA product offers more fiber and protein, but also contains higher sodium and is more processed.
Health benefits
What the nutrients in banza chickpea pasta mac and cheese actually do for you, grounded in established dietary science.
Supports Satiety and Digestive Health
This BANZA product is a good source of fiber, providing 8.1g per 100g. Dietary fiber is known to promote feelings of fullness, which can be helpful in managing appetite. The fiber, primarily from chickpeas, also contributes to digestive regularity and overall gut health. Incorporating fiber-rich foods into the diet is a key recommendation for maintaining a healthy digestive system and can help prevent constipation.
Contributes to Muscle Maintenance and Repair
With 18.18g of protein per 100g, this mac and cheese offers a significant amount of protein. Protein is an essential macronutrient vital for the growth and repair of tissues, including muscle. This makes the product a suitable option for individuals looking to increase their protein intake, especially when combined with other protein sources throughout the day. The protein primarily comes from the chickpea pasta and the cheese components.
Provides Essential Micronutrients
This product contributes to your daily intake of certain micronutrients, notably iron, providing 4mg (22% DV) per 100g. Iron is crucial for oxygen transport in the blood and energy production. While not a primary source of all micronutrients, the presence of iron, along with some calcium (9% DV) and Vitamin A (6% DV), means it can play a role in meeting daily nutritional needs, particularly for those seeking plant-based iron sources from the chickpeas.
BANZA CHICKPEA PASTA MAC AND CHEESE scores 55/100 (Decent) on FoodScore, primarily due to its high fiber and protein content balanced against its ultra-processed nature and sodium level.
How to eat it
BANZA CHICKPEA PASTA MAC AND CHEESE is typically consumed as a quick meal or side dish. It's designed for convenience, often prepared by simply adding water or milk and heating. A common pitfall is consuming the entire package, which can lead to higher intake of sodium and saturated fat than intended for a single serving.
To enhance the nutritional profile, consider adding steamed or roasted vegetables like broccoli or spinach to your serving.
Pair with a lean protein source, such as grilled chicken or fish, to create a more balanced and filling meal.
Be mindful of the serving size (3.5 oz prepared) to manage sodium and saturated fat intake; consider splitting a package into two smaller portions.
For a creamier texture without extra fat, mix in a tablespoon of plain Greek yogurt or cottage cheese after heating.
Things to keep in mind
Individuals with milk allergies should avoid this product as it contains cheddar cheese, skim milk, and concentrated milkfat. The ingredient list also includes xanthan gum, a common food additive that can cause digestive discomfort in some sensitive individuals, particularly those with irritable bowel syndrome (IBS) when consumed in large quantities. While not an allergen, the product is classified as NOVA class 4, indicating it is ultra-processed, which some dietary guidelines suggest limiting for overall health. The sodium content is also relatively high, so those monitoring their sodium intake due to blood pressure concerns should consume this product in moderation.
BANZA Chickpea Pasta Mac and Cheese scores 55/100, indicating it's a 'Decent' choice. It offers good amounts of fiber and protein, which are beneficial. However, it is an ultra-processed food with a notable sodium content, so moderation is key for overall dietary balance.
How does BANZA Chickpea Pasta Mac and Cheese compare to traditional boxed mac and cheese?
Compared to many traditional boxed mac and cheese brands, BANZA's version often provides significantly more fiber and protein due to its chickpea pasta base. However, its sodium content can be similar or even higher than some traditional varieties. For example, a comparable Kraft Macaroni & Cheese might have less protein and fiber but also varying sodium levels.
What is 'natural flavors' in the ingredient list?
Natural flavors are complex mixtures derived from natural sources (like spices, fruits, vegetables, or meat) that are added to food to enhance taste. While derived from natural sources, they are processed and can contribute to a food's ultra-processed classification. Their specific composition is proprietary to the manufacturer.
What is a reasonable portion size for this product?
The declared serving size is 3.5 ounces (prepared), which provides 303 calories, 777.78mg of sodium, and 5.05g of saturated fat. For many, this is a reasonable portion for a side dish or a light meal. If consuming as a main dish, consider adding vegetables or a lean protein to make it more substantial without significantly increasing the sodium and saturated fat from the mac and cheese itself.
Can this product be part of a weight management diet?
Due to its fiber and protein content, this product can contribute to satiety, which may be helpful for weight management. However, its calorie density and sodium level mean that portion control is important. Integrating it into a balanced diet with plenty of whole foods and being mindful of overall calorie and sodium intake would be advisable.