GARDEIN CHICKN & RICE SOUP scores 45/100 (Decent) on FoodScore, primarily due to its **moderate sodium content** and its classification as a processed food.
GARDEIN CHICKN & RICE SOUP receives a FoodScore of 45/100.
A single serving provides 254.12mg of sodium, which is 11% of the Daily Value.
This product is classified as NOVA 3, indicating it is a processed food.
Compared to a generic whole-grain equivalent, this soup has a lower fiber content (0.5g per 100g).
It can be a convenient option for a quick meal, especially when paired with fresh vegetables.
Scores -2 points above the grain category average (47/100 across 2269 foods).
Fiber
0.5g
2% of Daily Value
Protein
3.06g
6% of Daily Value
Added sugar
0.5g
1% of Daily Value
Sodium
254.12mg
11% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
−
What holds it back
Processed (NOVA 3)-5
Why it scores 45
GARDEIN CHICKN & RICE SOUP earns a FoodScore of 45/100, placing it in the 'Decent' category. The primary factors influencing this score are its sodium content and its classification as a processed food. Per 100g, this soup contains 254.12mg of sodium, contributing significantly to the daily intake. While not excessively high, it is a notable amount for a single serving. The product also contains 0.5g of added sugar per 100g, a relatively small amount that does not heavily impact the score. Fiber content is low at 0.5g per 100g, which is less than what would be found in a generic whole-grain equivalent. The ingredient list includes soy protein isolate and vital wheat gluten as protein sources, alongside parboiled long grain rice. The inclusion of ingredients like natural flavors and color added contributes to its NOVA 3 classification, indicating it is a processed food, which incurs a penalty in the FoodScore system. Overall, while it provides some protein (3.06g per 100g), its nutritional profile is moderate, leading to its 'Decent' rating.
Health benefits
What the nutrients in gardein chickn & rice soup, chickn & rice actually do for you, grounded in established dietary science.
A Convenient Source of Plant-Based Protein
This GARDEIN soup offers 3.06g of protein per 100g, making it a convenient plant-based option for individuals looking to reduce meat consumption or follow a vegetarian/vegan diet. The protein comes from sources like soy protein isolate and vital wheat gluten. While not as high in protein as some other plant-based alternatives, it can contribute to your daily protein needs, especially when combined with other protein-rich foods throughout the day. This can be particularly useful for quick meals when cooking from scratch is not feasible.
Low in Saturated and Trans Fats
GARDEIN CHICKN & RICE SOUP is notable for its low fat content, with 0g of saturated fat and 0g of trans fat per 100g. This aligns with dietary recommendations to limit intake of these types of fats, which are often associated with less favorable health outcomes. Choosing foods low in saturated and trans fats can be a part of a balanced dietary pattern aimed at supporting cardiovascular health. The total fat content is also low at 0.94g per 100g.
Source of Iron
This soup provides 0.33mg of iron per 100g, contributing 2% of the Daily Value. While not a primary source, it offers a small contribution to iron intake, an essential mineral involved in oxygen transport and energy metabolism. For individuals following plant-based diets, incorporating various iron-containing foods is important. This soup can be one component of a varied diet that helps meet micronutrient needs, particularly when paired with vitamin C-rich foods to enhance iron absorption.
GARDEIN CHICKN & RICE SOUP scores 45/100 (Decent) on FoodScore, primarily due to its moderate sodium content and its classification as a processed food.
How to eat it
This soup is typically consumed as a quick, ready-to-eat meal. It's often heated and eaten directly from the can or a bowl, serving as a light lunch or dinner. The entire can is considered one serving, providing a convenient option for a single meal. Be mindful of the sodium content if consuming the whole can.
To enhance the nutritional value, consider adding fresh or frozen vegetables like spinach, kale, or peas during heating.
Pair this soup with a side salad dressed with a light vinaigrette to increase fiber and micronutrient intake.
For a more substantial meal, serve with a slice of whole-grain bread or a small portion of quinoa to add complex carbohydrates.
If you are monitoring sodium intake, consider diluting the soup with a small amount of water or low-sodium broth to reduce the sodium per serving.
Things to keep in mind
Individuals with allergies to wheat or soy should be aware that this product contains vital wheat gluten and soy protein isolate, as declared in the ingredient list. The product is also classified as processed (NOVA 3), which means it contains ingredients like natural flavors and color added that are common in processed foods. While generally recognized as safe, some individuals may prefer to limit their intake of highly processed items. The sodium content, at 254.12mg per 100g, should be considered, especially for those managing blood pressure. For children, moderation is advised due to the sodium level.
GARDEIN CHICKN & RICE SOUP scores 45/100 (Decent) on FoodScore. It offers plant-based protein and is low in saturated fat. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does GARDEIN CHICKN & RICE SOUP compare to a traditional chicken noodle soup?
Compared to many traditional chicken noodle soups, GARDEIN CHICKN & RICE SOUP is a plant-based alternative, making it suitable for vegetarians and vegans. It generally has a similar sodium profile to many canned soups, but its protein comes from plant sources like soy and wheat rather than animal protein. For example, a typical Campbell's Chicken Noodle Soup might have comparable sodium but different protein sources.
What is 'vital wheat gluten' in the ingredient list?
Vital wheat gluten is a natural protein found in wheat. It is used in this soup as a source of plant-based protein and to improve the texture of the 'chickn' pieces. For individuals with celiac disease or gluten sensitivity, it is important to note that this product contains gluten.
What is a recommended portion size for this soup?
The serving size for GARDEIN CHICKN & RICE SOUP is one can. While this provides a convenient single meal, it's important to consider the 254.12mg of sodium per 100g. If consuming the entire can, the total sodium intake will be higher. For those monitoring sodium, pairing it with low-sodium sides or diluting it can be beneficial.
Can this soup be part of a weight management plan?
With 44.94 calories per 100g, GARDEIN CHICKN & RICE SOUP is relatively low in calories. It can be part of a weight management plan, especially if used as a light meal or snack. However, its low fiber content (0.5g per 100g) means it may not be as filling as higher-fiber options. Pairing it with vegetables can increase satiety.