Is Goodles Healthier Than Kraft? 14 g vs 8 g Protein

Goodles Cheddy Mac and Kraft Original Mac & Cheese list different numbers for protein, fiber and sodium, and their dry servings differ in weight (74 g vs 62 g). Per dry serving, Goodles lists 14 g protein, 7 g fiber and 590 mg sodium, while Kraft lists 8 g protein, 1 g fiber and 530 mg sodium. This comparison places those label facts side by side and does not declare either product healthier.

Key takeaways

• Per dry serving, Goodles Cheddy Mac lists 14 g protein and 7 g fiber on a 74 g serving. Kraft Original lists 8 g protein and 1 g fiber on a 62 g serving.
• Goodles lists 590 mg sodium per 74 g dry serving and Kraft lists 530 mg per 62 g. Because the weights differ, per 100 g figures are included below.
• Neither dry-mix panel lists added sugars (0 g). Total sugars are 5 g for Goodles and 7 g for Kraft.
• Both products color their cheese with annatto, paprika and turmeric.

Goodles Cheddy Mac vs Kraft Original Mac & Cheese: Which Label Says What at a Glance?

Goodles Cheddy Mac shows more protein, fiber, sodium and calories than Kraft Original per dry serving, but its serving is larger by weight. Both panels describe the dry mix, not the prepared dish.

Label item	Goodles Cheddy Mac (74 g dry)	Kraft Original (62 g dry)
Calories	260	220
Total fat	3.5 g (4% DV)	2 g (2% DV)
Saturated fat	1.5 g (8% DV)	1 g (4% DV)
Cholesterol	10 mg (3% DV)	5 mg (2% DV)
Sodium	590 mg (26% DV)	530 mg (23% DV)
Total carbohydrate	47 g (17% DV)	43 g (16% DV)
Dietary fiber	7 g (25% DV)	1 g (5% DV)
Total sugars	5 g	7 g
Added sugars	0 g	0 g
Protein	14 g	8 g
Vitamin D	2 mcg (10% DV)	0 mcg
Calcium	122 mg (10% DV)	120 mg (10% DV)
Iron	3 mg (15% DV)	2.3 mg (15% DV)
Potassium	278 mg (6% DV)	270 mg (6% DV)
Selenium	29 mcg (50% DV)	Not listed in the panel figures used here

Goodles also publishes prepared figures: 270 calories, 15 g protein, 7 g fiber, 600 mg sodium and 7 g total sugars for about 1 cup. Kraft's page shows the dry mix only. Butter and milk added during cooking would add to the prepared totals.

Is Goodles Cheddy Mac or Kraft Original Mac & Cheese higher in protein per serving?

Goodles Cheddy Mac lists 14 g of protein per 74 g dry serving, and Kraft Original lists 8 g per 62 g dry serving. Adjusted to 100 g of dry mix, that is about 18.9 g for Goodles (14 divided by 74, times 100) and about 12.9 g for Kraft (8 divided by 62, times 100).

Goodles' macaroni lists wheat protein and chickpea protein, and its cheddar blend lists milk ingredients. Kraft's cheese sauce mix lists milk protein concentrate, nonfat dry milk and whey. The Goodles page carries the brand claim '14g Protein.' That page also shows a protein percent Daily Value that does not match the 14 g figure, so this article does not quote it.

For Kraft against another boxed mac, see Is Annie's Healthier Than Kraft Mac? 640 mg vs 530 mg Sodium.

How much fiber does Goodles Cheddy Mac have compared with Kraft Original Mac & Cheese?

Goodles Cheddy Mac lists 7 g of dietary fiber per 74 g dry serving (25% DV), while Kraft Original lists 1 g per 62 g dry serving (5% DV). Per 100 g of dry mix, that is about 9.5 g for Goodles and about 1.6 g for Kraft.

Goodles' macaroni lists nutrients extracted from broccoli, spinach, kale, pumpkin, sweet potato, sunflower seed, cranberry, chlorella, maitake mushroom and shiitake mushroom. The brand page describes '7g Fiber with Prebiotics' and '21 Nutrients from Plants.' The page does not state how many milligrams those plant nutrients contribute. The Kraft ingredient statement does not list a plant-extract ingredient of this kind.

The Goodles prepared figure is 7 g of fiber. Kraft's page lists dry-mix figures only.

Which box has more sodium: Goodles Cheddy Mac or Kraft Original Mac & Cheese?

Goodles Cheddy Mac lists 590 mg of sodium per 74 g dry serving (26% DV), and Kraft Original lists 530 mg per 62 g dry serving (23% DV). Per 100 g of dry mix, the order reverses: about 797 mg for Goodles and about 855 mg for Kraft.

The per-serving and per-100 g views give different answers because the serving weights differ, so the per-serving numbers alone do not settle the comparison. Goodles lists 600 mg sodium for its prepared serving. Kraft's page lists dry-mix figures only.

The FDA states that the Daily Value for sodium is less than 2,300 mg per day, and that recommended limits for children under age 14 are even lower. People who track sodium because of clinician advice may find the per-100 g figures useful for comparing packages, and parents of young children can check the age-based limits the FDA describes. The ingredient lists also differ: Goodles lists salt in several components and disodium phosphate, while Kraft lists salt, sodium phosphate and sodium triphosphate (under 2% of the cheese sauce mix).

Do Goodles Cheddy Mac or Kraft Original Mac & Cheese list any added sugar on the label?

Neither dry-mix panel lists added sugars. Both show 0 g. Total sugars are 5 g for Goodles Cheddy Mac per 74 g dry serving and 7 g for Kraft Original per 62 g dry serving.

Goodles lists dried maple syrup in its ingredient statement, yet its panel declares 0 g added sugars. The label facts available here do not explain that difference. The FDA's added sugars guidance describes how the added sugars line is declared, and FDA's Daily Value for added sugars is 50 g per day. The panels do not split total sugars further beyond the added sugars line.

Goodles' prepared figures show 7 g total sugars and 0 g added sugars. Kraft's page lists dry-mix figures only.

Why do the serving sizes differ: 74 g of Goodles Cheddy Mac vs 62 g of Kraft dry mix?

Each manufacturer sets its own serving size, and the FDA says serving sizes reflect the amount people typically eat, not a recommendation. Goodles lists 2.6 oz (74 g) of dry mix, with about 2.5 servings per container. Kraft lists 2.2 oz (62 g) of dry mix, which makes about 1 cup, on a box sold in 7.25 oz and 14.5 oz sizes.

• Goodles Cheddy Mac: 74 g dry, about 2.5 servings per container, about 1 cup prepared.
• Kraft Original: 62 g dry, about 1 cup prepared, 7.25 oz box.

The FDA notes that some packages show two columns, such as per serving and per package, so check which column you are reading.

What color sources do Goodles and Kraft use for their cheese?

Both products color their cheese with annatto, paprika and turmeric. Goodles lists color as annatto, paprika and turmeric within its cheddar cheese blend. Kraft lists oleoresin paprika, oleoresin turmeric and annatto added for color within its cheese sauce mix.

The FDA's color additives consumer questions page and its summary of color additives describe how these ingredients are regulated and which additives are listed for use in foods in the United States. Being on those lists describes regulatory status, not a health rating. Neither ingredient statement lists a certified synthetic dye such as Yellow 5 or Yellow 6.

Are Yellow 5 and Yellow 6 in Kraft Mac & Cheese?

No. Kraft's ingredient statement for the Original Macaroni and Cheese Dinner does not list Yellow 5 or Yellow 6; its cheese sauce mix is colored with oleoresin paprika, oleoresin turmeric and annatto.

Kraft's product page describes the dinner as having 'no artificial flavors, preservatives or dyes.' Older boxes or third-party listings can lag a recipe, so the ingredient statement printed on the box in hand is the one to read.

What do the vitamins, minerals and ingredient lists show side by side?

The Goodles dry mix lists vitamin D (2 mcg, 10% DV) and selenium (29 mcg, 50% DV), while the Kraft panel lists 0 mcg of vitamin D and no selenium figure in the figures used here. Calcium, iron and potassium are close on both panels: calcium 122 mg vs 120 mg, iron 3 mg vs 2.3 mg, and potassium 278 mg vs 270 mg.

The ingredient statements differ in structure:

• Goodles: wheat flour, chickpea protein, wheat protein, plant extracts, a cheddar cheese blend (cultured milk, whey, buttermilk, salt, disodium phosphate, colors, enzymes), butter, salt, tapioca flour, dried maple syrup and lactic acid. Allergen statement: wheat and milk.
• Kraft: enriched macaroni (wheat flour, durum flour, niacin, ferrous sulfate, thiamin, riboflavin, folic acid) and a cheese sauce mix (whey, milkfat, salt, milk protein concentrate, nonfat dry milk, sodium triphosphate, oleoresin paprika, oleoresin turmeric, annatto, dry buttermilk, sodium phosphate, tapioca flour, citric acid, lactic acid, calcium phosphate, milk, silicon dioxide, cheese cultures, enzymes).

Goodles' page also carries the brand claims 'Real Cheese,' 'No Artificial Flavors' and 'Low Glycemic Index.' The page does not give a glycemic index value or the test behind that claim.

For a separate look at chickpea-based pasta labels, see Does Banza Have Xanthan Gum? Yes; Barilla Chickpea Doesn't.

Which label details should a shopper check on the box before buying?

Check the Nutrition Facts panel and ingredient statement on the package in hand, since a retailer listing or an older label may differ. Useful checks include:

• Serving size in grams and ounces, and whether the panel is for the dry mix or the prepared dish.
• Sodium in mg and %DV, read alongside the serving weight.
• The added sugars line and any sweeteners in the ingredient list.
• The color ingredients in the cheese blend or sauce mix.
• The allergen statement: both boxes list wheat and milk.
• Box size and net weight, which vary by package (Kraft 7.25 oz and 14.5 oz).

For frozen mac and cheese entrées instead of boxes, see Is Amy's Mac Healthier Than Lean Cuisine? Sodium 680 vs 750.

People managing sodium or protein intake for medical reasons, parents of young children, and anyone with a wheat or milk allergy may want to read the package carefully and talk with a clinician or registered dietitian about personal choices. This article is educational only and does not tell readers what to eat.

This comparison uses dry-mix label panels and does not measure how either product affects any individual. The label facts cannot establish digestion, blood sugar response or effects in groups that have not been studied, and no test behind the Goodles glycemic index claim is disclosed.