scored 76/100
Macaroni is a refined wheat pasta rich in carbohydrates and plant-based protein, providing essential B vitamins and iron for sustained energy and metabolic function.
35.3 g net carbs after fiber.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 76.
Macaroni, a traditional pasta shape made from durum wheat semolina, has been a dietary staple across Mediterranean and European cuisines for centuries. Per 100g, macaroni delivers 367 calories with a notable 13.14g of protein and 4.3g of fiber, making it a meaningful contributor to daily macronutrient intake. Its micronutrient profile is distinguished by high folate (278 mcg), which supports one-carbon metabolism and DNA synthesis critical for cellular longevity, and iron (4.28 mg), essential for oxygen transport and mitochondrial function. The 7.3 mg of niacin (B3) facilitates NAD+ production, a coenzyme central to energy metabolism and stress resistance pathways linked to healthspan. While macaroni is energy-dense from refined carbohydrates, its moderate fiber content (4.3g) helps moderate glycemic impact when paired strategically. For longevity optimization, whole-grain macaroni variants offer additional polyphenols and sustained glucose stability compared to refined versions. The low sodium (43 mg) and fat (1.04g) profile supports cardiovascular health when prepared without excessive oil or salt. Macaroni's accessibility and nutrient density make it valuable for maintaining consistent micronutrient intake, particularly folate and iron, which decline with aging.
Folate (278 mcg per 100g) serves as a methyl donor in one-carbon metabolism, reducing homocysteine levels and supporting neuronal methylation patterns essential for memory and cognitive preservation with age
Iron content (4.28 mg) facilitates hemoglobin synthesis and serves as a cofactor in cytochrome oxidase, supporting aerobic respiration and mitochondrial ATP generation
Niacin (7.3 mg) is a precursor to NAD+, a critical coenzyme for sirtuin and PARP activation, which regulate cellular stress resistance, autophagy, and DNA repair mechanisms linked to aging
The 4.3g fiber content, combined with macaroni's pasta structure, slows gastric emptying and glucose absorption, reducing postprandial glycemic spikes and associated inflammatory markers
13.14g protein per 100g contains all essential amino acids; when paired with legumes, provides complete amino acid profile supporting sarcopenia prevention and muscle protein synthesis
Consuming macaroni at midday leverages its carbohydrate content for sustained afternoon energy and cognitive function without interfering with sleep quality. Pairing with protein at lunch optimizes amino acid absorption and reduces evening blood sugar spikes
Breaks a fast
Macaroni is calorie and carbohydrate-dense; consume as part of a complete meal with protein and fat to moderate glycemic response. Not suitable for fasting windows due to its insulinogenic properties.
Per 100 g of the default form. Bars show how much higher or lower macaroni is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Macaroni is classified as a grain. Macaroni is a refined wheat pasta rich in carbohydrates and plant-based protein, providing essential B vitamins and iron for sustained energy and metabolic function.
Macaroni scores 76/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Thiamin, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.6 g of protein (~13% of the 50 g daily value).
Not really. A 50 g serving provides about 2.2 g of fiber (~8% of the 28 g daily value).
In a 50 g serving, macaroni is highest in Manganese (~84% DV), Thiamin (~43% DV), Folate (~35% DV), Niacin (~23% DV), Vitamin B6 (~22% DV).
Not really. A 50 g serving has about 35.3 g of net carbs (37.4 g total minus 2.2 g fiber).
Best in the midday. Consuming macaroni at midday leverages its carbohydrate content for sustained afternoon energy and cognitive function without interfering with sleep quality. Pairing with protein at lunch optimizes amino acid absorption and reduces evening blood sugar spikes
A typical serving is around 50 g (~184 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating macaroni alongside several other grain sources.
Macaroni pairs nicely with: Pair with lentils or chickpeas because their lysine content complements macaroni's amino acid profile, creating a complete plant protein with all essential amino acids for optimal muscle synthesis; Combine with tomato sauce rich in lycopene because the fat-soluble antioxidant absorption is enhanced by macaroni's minimal fat content when sauce includes olive oil, reducing oxidative stress; Mix with spinach or kale because their iron and folate synergize with macaroni's existing micronutrients, and cruciferous glucosinolates enhance detoxification enzyme activity; Serve with sardines or mackerel because their omega-3 fatty acids (EPA/DHA) reduce the inflammatory response to refined carbohydrates and support cardiovascular and cognitive longevity.
Encyclopedia entries that supply the same signature nutrients macaroni contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients macaronicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.