GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDIAN receives a FoodScore of 45/100 (Decent), primarily due to its classification as a processed food and its moderate sodium content.
This GARDEIN soup scores 45/100, indicating it is a decent option within the prepared foods category.
A serving contains 254.12mg of sodium per 100g, which is a moderate amount.
With 3.06g of protein per 100g, this product offers a modest protein contribution.
This processed (NOVA 3) soup provides less fiber (0.7g per 100g) compared to a home-cooked version.
Scores -1 points above the prepared category average (46/100 across 1958 foods).
Fiber
0.7g
3% of Daily Value
Protein
3.06g
6% of Daily Value
Added sugar
0.2g
0% of Daily Value
Sodium
254.12mg
11% of Daily Value
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Processed (NOVA 3)-5
Why it scores 45
GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDDING achieves a FoodScore of 45 out of 100, placing it in the 'Decent' category. This score reflects its nutritional profile within the context of a prepared meal. The product is classified as NOVA 3, indicating it is processed, which incurs a 5-point penalty in the FoodScore system. Per 100g, it provides 41.88 calories, with 3.06g of protein and 0.7g of fiber. The total fat content is 1.88g, with a low 0.24g of saturated fat and no trans fat. A notable aspect is the sodium content at 254.12mg per 100g, which contributes to its overall score. The added sugar is minimal at 0.2g per 100g. Micronutrient contributions are generally low, with 2% DV for potassium and iron, and 1% DV for calcium. Ingredients like soy protein concentrate contribute to the protein content. Compared to a home-cooked Italian wedding soup made with whole ingredients, this GARDEIN product typically offers less fiber and a higher sodium level, while providing convenience.
Health benefits
What the nutrients in gardein italian wedding soup, italian wedding actually do for you, grounded in established dietary science.
Convenient Plant-Based Protein Source
This GARDEIN soup offers a convenient plant-based meal option for individuals seeking to reduce meat consumption or follow a vegetarian/vegan diet. With 3.06g of protein per 100g, primarily from soy protein concentrate and soy protein isolate, it contributes to daily protein intake. This can be particularly useful for quick lunches or dinners when time for meal preparation is limited, helping to ensure a balanced diet without extensive cooking.
Lower Saturated Fat Content
The product contains a relatively low amount of saturated fat, with only 0.24g per 100g. This is a positive attribute for cardiovascular health, as diets lower in saturated fat are generally recommended. Choosing foods with lower saturated fat can help manage cholesterol levels and support overall heart health, making this soup a suitable option for those monitoring their fat intake.
Source of Some Micronutrients
While not a primary source, this soup does provide small amounts of certain micronutrients. Per 100g, it contributes 2% DV for potassium and iron, and 1% DV for calcium. These contributions, though modest, can add to the overall intake of these essential minerals, especially when consumed as part of a varied diet rich in whole foods. The presence of vegetables like carrots and spinach also adds to the nutrient diversity.
GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDIAN receives a FoodScore of 45/100 (Decent), primarily due to its classification as a processed food and its moderate sodium content.
How to eat it
GARDEIN ITALIAN WEDDING SOUP is typically consumed as a quick and easy meal, often heated and eaten directly from the can or a bowl. It serves as a convenient option for lunch or a light dinner, particularly for those following a plant-based diet. A common portion is the entire can.
To enhance the nutritional value, consider adding fresh or frozen vegetables like extra spinach, kale, or diced zucchini to your bowl.
Pair this soup with a side salad containing a variety of raw vegetables and a light vinaigrette to increase fiber and micronutrient intake.
Serve with a slice of whole-grain bread to add complex carbohydrates and additional fiber, making it a more filling meal.
To manage sodium intake, consider diluting the soup with a small amount of unsalted vegetable broth or water, if desired.
Things to keep in mind
Individuals with wheat or soy allergies should note that this product contains both durum wheat semolina and soy protein concentrate, as well as soy protein isolate. The sodium content, at 254.12mg per 100g, is moderate; those monitoring their sodium intake for blood pressure management should be mindful of portion sizes or consider pairing it with very low-sodium foods. The ingredient list includes natural flavors, which can be derived from various sources and may be a concern for individuals with specific sensitivities, though they are generally recognized as safe. The presence of methylcellulose and corn starch are common thickeners and stabilizers in processed foods.
Is GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDDING healthy?
GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDDING has a FoodScore of 45/100, classifying it as 'Decent.' It offers a convenient plant-based protein source and is low in saturated fat. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium. As part of a balanced diet, it can be a suitable option, but it is not a nutrient-dense whole food.
How does GARDEIN ITALIAN WEDDING SOUP compare to other prepared soups?
Compared to many other prepared soups on the market, such as those from Campbell's or Progresso, GARDEIN ITALIAN WEDDING SOUP offers a plant-based alternative. Its nutritional profile, particularly in terms of protein and sodium, can vary. It's important to compare the specific nutrient labels of different brands, as sodium and added sugar content can differ significantly across products in the prepared soup category.
What is 'natural flavors' in this soup?
The term 'natural flavors' in GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDDING refers to flavorings derived from natural sources, such as spices, fruits, vegetables, or yeast. These are added to enhance the taste profile of the soup. While derived from natural origins, they are still considered an additive in processed foods and do not contribute significant nutritional value.
What is a reasonable portion size for this soup?
The declared serving size for GARDEIN ITALIAN WEDDING SOUP, ITALIAN WEDDING is one can. This provides 41.88 calories, 3.06g of protein, and 254.12mg of sodium per 100g. Consuming the entire can means you are consuming the full nutrient amounts listed for the serving. Adjusting portion size based on your dietary needs and other meals throughout the day is always recommended.
Can this soup be frozen after opening?
While canned soups are generally shelf-stable before opening, it is not recommended to freeze the soup directly in the can after opening. If you have leftovers, transfer the soup to an airtight, freezer-safe container and consume within a few months for best quality. Always ensure the soup is completely cooled before freezing to maintain food safety and quality.