FoodScore
0/ 100
Avoiddairy· 1 Package (283g)

Stouffer's Mac And Cheese

Stouffer's Mac And Cheese receives a low FoodScore of 22/100, primarily due to its classification as an ultra-processed food and the presence of trans fats.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Stouffer's Mac And Cheese contains 155 kcal per 100 g.
  • Stouffer's Mac And Cheese contains 7.1 g of protein per 100 g.
  • Stouffer's Mac And Cheese contains 0.7 g of fiber per 100 g.
  • Stouffer's Mac And Cheese contains 7.4 g of total fat per 100 g (4.2 g saturated).
  • Stouffer's Mac And Cheese contains 0 g of added sugar per 100 g.
  • Stouffer's Mac And Cheese provides 410 mg of sodium per 100 g.
  • Stouffer's Mac And Cheese provides 152 mg of calcium per 100 g.
  • Stouffer's Mac And Cheese provides 120 mg of potassium per 100 g.
  • Stouffer's Mac And Cheese scores 22/100 on FoodScore (avoid).
  • Stouffer's Mac And Cheese is classified as NOVA 4 (ultra-processed food).
  • This dish is classified as NOVA 4, indicating it is an ultra-processed food.
  • A 100g serving contains 4.24g of saturated fat, contributing to a lower score.
  • The presence of trans fat significantly penalizes its nutritional value.
  • It provides 7.07g of protein per 100g, offering some nutritional benefit.
  • Each 100g serving contains 410mg of sodium, which is a notable amount.
  • Scores -11 points above the dairy category average (33/100 across 5088 foods).
Fiber
0.7g
3% of Daily Value
Protein
7.07g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
410mg
18% of Daily Value
+
What it brings to the table
Protein (7.1g)+3
Micronutrients (Calcium)+2
−
What holds it back
Saturated fat (4.2g)-2
Sodium (410mg)-1
Trans fat present-20
Ultra-processed (NOVA 4)-10

Why it scores 22

Stouffer's Mac And Cheese earned a FoodScore of 22 out of 100, largely driven by significant penalties. The most impactful penalty comes from the presence of trans fat, which alone deducts 20 points, reflecting its detrimental effects on cardiovascular health. Additionally, its classification as a NOVA 4 ultra-processed food resulted in a 10-point penalty, aligning with dietary guidelines that advise limiting such foods. High sodium content, at 410mg per 100g, also contributed a 1-point penalty. The saturated fat content, at 4.24g per 100g, incurred a 2-point penalty. On the positive side, the food received a 3-point bonus for its protein content of 7.07g per 100g, which supports muscle maintenance. A small 2-point bonus was also awarded for its calcium content of 152mg per 100g, providing 12% of the Daily Value. To achieve a higher score, the product would need to eliminate trans fats entirely, reduce its sodium and saturated fat content, and ideally incorporate more fiber and a wider range of micronutrients while moving towards a less processed form.

Health benefits

What the nutrients in stouffer's mac and cheese actually do for you, grounded in established dietary science.

Supports Muscle Maintenance

Stouffer's Mac And Cheese provides a moderate amount of protein, which is essential for muscle repair and growth. With 7.07g of protein per 100g, it contributes to your daily protein intake. Dietary guidelines emphasize adequate protein consumption for maintaining lean body mass and supporting various bodily functions. While not a primary protein source, it can contribute to the overall protein goal when consumed as part of a balanced diet. However, relying solely on this dish for protein would mean consuming other less desirable nutrients.

Contributes to Bone Health

This dish offers a notable amount of calcium, a mineral crucial for maintaining strong bones and teeth. Each 100g serving provides 152mg of calcium, which is 12% of the Daily Value. Calcium plays a vital role in bone density and structure, and sufficient intake is important throughout life to prevent conditions like osteoporosis. While it contributes to calcium intake, it's important to balance this with other calcium-rich foods that have a more favorable overall nutritional profile.

Provides Energy

With 155 calories per 100g, Stouffer's Mac And Cheese can serve as a source of quick energy. Calories are the fuel your body needs for all its functions, from basic metabolic processes to physical activity. This energy comes from a combination of carbohydrates, fats, and proteins in the dish. However, the energy provided comes with a significant amount of saturated fat and sodium, making it less ideal as a primary energy source compared to whole, unprocessed foods.

Source of Iron

Stouffer's Mac And Cheese contains a small amount of iron, an essential mineral involved in oxygen transport and energy metabolism. Each 100g serving provides 0.39mg of iron, which is 2% of the Daily Value. Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. While the amount is modest, it can contribute to your daily iron needs, especially when combined with other iron-rich foods.

How to eat it

Stouffer's Mac And Cheese is a popular convenience food in the US diet, often consumed as a quick meal or side dish. It is typically prepared by heating in a microwave or oven. Due to its ultra-processed nature and high sodium content, it is best consumed in moderation and as an occasional treat rather than a dietary staple. Portion control is key, as a single package is a significant serving size.

To reduce sodium intake, consider pairing with low-sodium side dishes like steamed vegetables or a simple salad without added salt.
If consuming, balance your meal by adding a source of lean protein and plenty of fiber-rich vegetables to improve its nutritional completeness.
Consider smaller portions than the full package to manage calorie, saturated fat, and sodium intake.
Things to keep in mind

For most healthy adults, Stouffer's Mac And Cheese does not present immediate severe cautions in normal serving sizes, beyond its general nutritional profile. However, individuals with sodium-sensitive hypertension should be particularly mindful of its high sodium content (410mg per 100g), which can contribute to elevated blood pressure. Those managing cholesterol levels should also note the saturated fat (4.24g per 100g) and the presence of trans fats, which are known to negatively impact heart health. As an ultra-processed food, it is generally recommended to limit its consumption as part of a balanced diet.

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Reader questions
Is Stouffer's Mac And Cheese healthy?
Stouffer's Mac And Cheese scores 22/100, indicating it is not considered a healthy food choice according to FoodScore criteria. This is primarily due to its classification as an ultra-processed food, the presence of trans fats, and its high sodium and saturated fat content. While it offers some protein and calcium, these benefits are outweighed by its less desirable nutritional aspects.
Is Stouffer's Mac And Cheese good for weight loss?
Stouffer's Mac And Cheese is not ideal for weight loss. It is calorie-dense at 155 calories per 100g and lacks significant fiber (0.7g per 100g), which is important for satiety. Its ultra-processed nature may also contribute to less satisfying meals, potentially leading to overconsumption. For weight loss, focus on whole, unprocessed foods rich in fiber and lean protein.
Is Stouffer's Mac And Cheese ultra-processed?
Yes, Stouffer's Mac And Cheese is classified as a NOVA 4 food, meaning it is ultra-processed. This classification indicates it contains ingredients not typically used in home cooking, such as trans fats and various additives. Dietary guidelines recommend limiting the consumption of ultra-processed foods for optimal health.
How should I prepare Stouffer's Mac And Cheese?
Stouffer's Mac And Cheese is designed for convenience and is typically prepared by heating. You can cook it in a microwave by piercing the film and heating for a specified time, or in a conventional oven by removing the film and baking. Always follow the package instructions for safe and proper heating to ensure it reaches an internal temperature of 165°F.
What are some healthier alternatives to Stouffer's Mac And Cheese?
Healthier alternatives include homemade macaroni and cheese made with whole wheat pasta, low-fat cheese, and milk, allowing you to control sodium and fat. Other options could be a pasta dish with lean protein and plenty of vegetables, or a baked potato with cheese and broccoli. These alternatives offer more fiber and micronutrients with less processing.
Does Stouffer's Mac And Cheese contain trans fats?
Yes, Stouffer's Mac And Cheese contains trans fats. The presence of trans fat is a significant factor in its low FoodScore, as trans fats are known to raise LDL (bad) cholesterol and lower HDL (good) cholesterol, increasing the risk of heart disease. It is generally recommended to avoid foods containing trans fats.
Is Stouffer's Mac And Cheese suitable for a low-sodium diet?
No, Stouffer's Mac And Cheese is not suitable for a low-sodium diet. A 100g serving contains 410mg of sodium, which is a high amount. Individuals on a low-sodium diet, particularly those with hypertension or kidney issues, should avoid this product and opt for foods with significantly lower sodium content to manage their intake effectively.

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 2692597)Updated 2026-04-20