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Kraft Mac & Cheese
Photo: Open Food Facts contributors (CC BY-SA)

Pasta dishes

Kraft Mac & Cheese

8.2 oz/232 g

Poor out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • Contains emulsifiers studied for gut effects
  • Contains palm oil
  • Seed-oil free
  • No synthetic dyes
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Why it scores 28

Kraft Mac & Cheese scores 28 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:

  1. Corn syrup solids: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. 8 kinds of ultra-processing markers: Industrial additive classes found: anti-caking agent, color (added), emulsifier, flavoring, industrial protein, industrial sugar or starch hydrolysate, modified starch and thickener, stabilizer or gelling agent. Emerging

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better macaroni and cheese

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Mac & Cheese

START100

Ingredients

  • Corn syrup solids
    Strong An added sugar. [1][2][3]
  • Mono- and diglycerides
    Strong In the NutriNet-Santé cohort, higher intakes of mono- and diglycerides of fatty acids (E471 and E472) were associated with higher cardiovascular risk; cause and effect is not established. [4][5][6]
  • Palm oil
    Strong About half saturated fat; WHO recommends keeping saturated fat to 10% of energy or less. [7][8][9]
  • Modified starch
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
  • Milk protein concentrate / isolate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [6]
  • Maltodextrin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
  • Sodium tripolyphosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [10]
  • Sodium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [10]
  • Calcium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [10]
  • Guar gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [6]
  • Silicon dioxide
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [11][6]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [6]
  • Acetic acid esters of mono- and diglycerides
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
subtotal−33.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [6]
  • 8 kinds of ultra-processing markers
    Emerging Industrial additive classes found: anti-caking agent, color (added), emulsifier, flavoring, industrial protein, industrial sugar or starch hydrolysate, modified starch and thickener, stabilizer or gelling agent. [6]
subtotal−26

Nutrition per 100 g

  • Sugars 8.6 g / 100 g
    Strong Contains some sugar. [1]
  • Saturated fat 3.5 g / 100 g
    Strong High in saturated fat. [7]
  • Salt 2.1 g / 100 g
    Strong Very high in salt. [12]
  • Energy 379 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Protein 12.1 g / 100 g
    Info A good source of protein. [2]
subtotal−13
TOTAL 28Poor

100 − 72.5 = 27.5 → 28

Can’t score above 79. Contains corn syrup solids, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [13]

GTIN 00021000012534 · 2026-09-28

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy379 kcal
Fat6 g
Saturated fat3.5 g
Trans fat0 g
Carbohydrates69 g
Sugars8.6 g
Added sugars0 g
Fiber1.7 g
Protein12.1 g
Salt2.1 g

Serving: 1 serving (58 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

ENRICHED MACARONI PRODUCT (WHEAT FLOUR, GLYCERYL MONOSTEARATE, NIACIN, FERROUS SULFATE [IRON], THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), CHEESE SAUCE MIX (WHEY, CORN SYRUP SOLIDS, MILK, MILKFAT, PALM OIL, MODIFIED FOOD STARCH, SALT, MILK PROTEIN CONCENTRATE, MALTODEXTRIN, CONTAINS LESS THAN 2% OF CALCIUM CARBONATE, SODIUM TRIPHOSPHATE, MEDIUM CHAIN TRIGLYCERIDES, DRIED BUTTERMILK, CITRIC ACID, SODIUM PHOSPHATE, LACTIC ACID, CALCIUM PHOSPHATE, NONFAT DRY MILK, GUAR GUM, CHEESE CULTURE, WITH PAPRIKA, TURMERIC, AND ANNATTO ADDED FOR COLOR, SILICON DIOXIDE, ENZYMES, NATURAL FLAVOR, XANTHAN GUM), MODIFIED FOOD STARCH, MALTODEXTRIN, ACETYLATED MONOGLYCERIDES, SALT, MEDIUM CHAIN TRIGLYCERIDES.

Allergens and diets

Contains: Milk, Wheat, Gluten

  • Not vegan
  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

Healthiest pasta dishes in the US

More from Kraft

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Santé cohort: prospective cohort study

    BMJ · Sep 6, 2023 · Peer-reviewed

    “This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”

    doi.org

  5. Re-evaluation of mono- and di-glycerides of fatty acids (E 471) as food additives

    European Food Safety Authority · Nov 10, 2017 · Agency assessment

    “The available studies did not raise any concern with regard to genotoxicity.”

    doi.org

  6. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  7. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  8. Process contaminants in vegetable oils and foods

    European Food Safety Authority · May 3, 2016 · Agency assessment

    “The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”

    efsa.europa.eu

  9. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu

  10. EFSA issues new advice on phosphates

    European Food Safety Authority · Jun 12, 2019 · Agency assessment

    “We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

    efsa.europa.eu

  11. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  12. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  13. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  14. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  15. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  16. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome

    Nature · Mar 5, 2015 · Peer-reviewed

    “carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”

    doi.org

  17. Randomized Controlled-Feeding Study of Dietary Emulsifier Carboxymethylcellulose Reveals Detrimental Impacts on the Gut Microbiota and Metabolome

    Gastroenterology · March 2022 · Peer-reviewed

    “Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”

    doi.org