Mac and cheese is a popular comfort food made from pasta, butter, milk, flour, and cheese. Many boxed or processed versions also contain powdered cheese mixes, flavor enhancers, and preservatives that are often higher in sodium. While mac and cheese can fit into a balanced diet, eating it often may contribute to higher blood pressure, weight gain, and other health concerns over time.
Traditional mac and cheese recipes are typically made with whole milk, butter, and cheese, all of which are high in saturated fat. Eating too much saturated fat over time can raise low-density lipoprotein (LDL), or “bad” cholesterol, which may increase your risk of heart disease.
People with high cholesterol are often advised to limit saturated fat to less than 6% of their total daily calories. For someone eating a 2,000-calorie diet, that’s about 13 grams of saturated fat per day.
A one-cup serving of homemade mac and cheese can contain nearly a full day’s worth of saturated fat. This is especially true if the recipe uses large amounts of butter, whole milk, or full-fat cheese.
Depending on how it’s prepared, mac and cheese can be high in sodium. Boxed mixes tend to be especially high. For example, a cup of prepared boxed mac and cheese can contain over 800 milligrams of sodium.
Eating too much sodium can cause your body to hold onto extra water. This increases blood volume, which can raise blood pressure and put added strain on your heart.
Most adults should keep sodium intake below 2,300 milligrams per day. For people with high blood pressure or heart issues, a lower target of around 1,500 milligrams is often recommended.
Mac and cheese is energy-dense, meaning it packs a lot of calories into a small serving. Eating it often may increase your overall calorie intake. If you regularly consume more calories than your body uses, this can lead to weight gain.
Mac and cheese is also made with refined pasta, which has less fiber than whole-grain pasta. Lower-fiber foods won’t keep you full as long as higher-fiber foods can. Pairing it with vegetables can help add more fiber and make the meal more satisfying.
Mac and cheese is low in fiber unless you add whole grains or vegetables. Low-fiber meals can slow digestion and may lead to constipation for some people. Since fiber supports gut health, regularly choosing low-fiber foods may not give your digestive system what it needs to work well.
Cheese may also trigger digestive symptoms in people who are lactose intolerant.
The nutritional content of mac and cheese can vary depending on the recipe or brand. Here’s a look at the nutrients in a typical one-cup serving of both homemade and boxed mac and cheese:
| Homemade (1 cup) | Boxed (1 cup) | |
|---|---|---|
| Calories | 513 | 310 |
| Total Fat | 24.2 grams (g) | 9.4 g |
| Saturated Fat | 11.8 g | 3.1 g |
| Carbohydrates | 53.1 g | 43.7 g |
| Fiber | 2.7 g | 2.2 g |
| Protein | 20 g | 12.6 g |
| Sodium | 823 milligrams (mg) | 869 mg |
Homemade mac and cheese is usually higher in calories, saturated fat, and protein because it uses more cheese and butter. Boxed versions often have less fat and protein but more sodium.
Mac and cheese can still fit into a balanced diet with a few simple adjustments. Making a few ingredient swaps or additions can help boost nutrition, add fiber, and lower saturated fat or sodium while keeping the comforting flavor you enjoy:
- Use whole-wheat or high-fiber pasta to add more fiber.
- Add vegetables like broccoli, peas, spinach, or cauliflower for extra nutrients and volume.
- Swap in lighter ingredients, such as low-fat milk or a small amount of Greek yogurt, to keep the dish creamy with less saturated fat.
- Choose smaller portions and round out the meal by filling the rest of your plate with vegetables or a salad.
- Season with garlic, onion, herbs, and other spices instead of added salt to help keep sodium levels in check.
