GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS score 47/100 (Decent). Its **ultra-processed nature** significantly impacts its overall nutritional evaluation, despite a notable protein content.
FoodScore: 47/100 (Decent) for GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS.
Provides 10.3g of protein per 100g serving, contributing positively to satiety.
Classified as NOVA 4 (ultra-processed), indicating a high degree of industrial modification.
Contains 360mg of sodium per 100g, which is a moderate amount to consider.
Can be a convenient plant-based protein option when paired with whole foods.
Scores +0 points above the grain category average (47/100 across 2269 foods).
Fiber
0.6g
2% of Daily Value
Protein
10.29g
21% of Daily Value
Added sugar
0.6g
1% of Daily Value
Sodium
360mg
16% of Daily Value
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What it brings to the table
Protein (10.3g)+6
Micronutrients (Iron)+2
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What holds it back
Sodium (360mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 47
GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS achieved a FoodScore of 47 out of 100, placing it in the 'Decent' category. The primary factor influencing this score is its classification as NOVA 4, indicating an ultra-processed food, which incurs a significant penalty of -10 points. On the positive side, the product provides 10.29g of protein per 100g, earning a +6 bonus for its contribution to daily protein intake. It also receives a +2 bonus for its iron content, supplying 10% of the Daily Value per 100g. However, the sodium content of 360mg per 100g results in a -1 penalty. Ingredients such as enriched wheat flour and soy protein isolate are key components, alongside various starches and oils like canola oil, contributing to its processed nature. Compared to a generic whole-grain equivalent, which would typically offer more fiber and fewer processed ingredients, this GARDEIN product presents a different nutritional profile, emphasizing protein over whole grain benefits.
Health benefits
What the nutrients in gardein lightly breaded plant-based turk'y cutlets, lightly breaded actually do for you, grounded in established dietary science.
A Source of Plant-Based Protein
This GARDEIN product offers 10.29g of protein per 100g, making it a notable source of plant-based protein. Protein is essential for muscle repair, immune function, and satiety. For individuals following a vegetarian or vegan diet, or those looking to reduce their meat intake, these cutlets can contribute to meeting daily protein requirements. Pairing them with other protein-rich plant foods like legumes or nuts can further enhance the overall protein quality of a meal.
Contribution to Iron Intake
GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS provide 1.83mg of iron per 100g, which is 10% of the Daily Value. Iron is a crucial mineral involved in oxygen transport and energy production. While not a primary source, this product can contribute to daily iron intake, especially for those on plant-based diets who need to be mindful of iron sources. To enhance iron absorption, consider consuming these cutlets with foods rich in Vitamin C, such as bell peppers or citrus fruits.
Convenient Meal Component
As a pre-prepared, lightly breaded item, these cutlets offer convenience for quick meal preparation. They can serve as a ready-to-cook protein component for busy individuals or families. The ease of preparation can help in incorporating plant-based options into the diet without extensive cooking time. This convenience can be beneficial for maintaining dietary patterns that include plant-based foods, especially when time is limited.
GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS score 47/100 (Decent). Its ultra-processed nature significantly impacts its overall nutritional evaluation, despite a notable protein content.
How to eat it
GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS are typically consumed as a main protein component in a meal. A common portion size is one cutlet, which is 6.1 ounces. They are often baked or pan-fried and served with side dishes.
Pair with a generous serving of non-starchy vegetables like broccoli or a large salad to increase fiber and micronutrient intake.
Serve alongside a whole grain such as quinoa or brown rice to add complex carbohydrates and dietary fiber.
Consider cutting the cutlets into smaller pieces and adding them to a stir-fry or wrap to help manage portion sizes and integrate them into a more balanced dish.
Be mindful of added sauces or condiments, as they can contribute additional sodium or added sugars to the meal.
Things to keep in mind
This product contains wheat and soy, which are common allergens. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The ingredient list also includes methylcellulose, a common thickener and emulsifier in processed foods, which is generally recognized as safe but can cause digestive discomfort in some sensitive individuals when consumed in large quantities. While the sodium content is moderate at 360mg per 100g, those monitoring their sodium intake for blood pressure management should account for this when planning meals, especially if consuming the full serving size of 6.1 ounces.
Is GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS healthy?
GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS scored 47/100, placing it in the 'Decent' category. It offers 10.3g of protein per 100g and some iron, but it is also an ultra-processed food (NOVA 4) with moderate sodium. Its healthfulness depends on how it fits into your overall dietary pattern.
How does GARDEIN compare to actual turkey cutlets?
Compared to a lean, unbreaded turkey cutlet, GARDEIN's plant-based version has a similar protein content but generally higher sodium and often contains more processed ingredients like enriched wheat flour and various oils. Real turkey would also typically be a better source of certain micronutrients like B vitamins and selenium, and it would not be classified as ultra-processed.
What is 'soy protein isolate' and is it good for me?
Soy protein isolate is a highly refined form of soy protein, where most of the fat and carbohydrates have been removed. It's a complete protein source and can be a good option for plant-based diets. However, as an isolated ingredient, it contributes to the product's ultra-processed classification.
What is a reasonable portion size for these cutlets?
The declared serving size is 6.1 ounces (approximately 173g), which provides about 267 calories, 17.8g protein, and 623mg sodium. For most individuals, this is a reasonable portion for a main meal component. Consider balancing it with plenty of vegetables and whole grains to create a nutritionally complete meal.
Can I eat these GARDEIN cutlets every day?
While these cutlets provide protein, their ultra-processed nature and moderate sodium content suggest they are best enjoyed in moderation as part of a varied diet. Regularly consuming a wide range of whole, unprocessed foods is generally recommended for optimal health. Consider rotating with other plant-based protein sources like beans, lentils, and tofu.
How does this compare to a similar product like MorningStar Farms Chik'n Patties?
Both GARDEIN LIGHTLY BREADED PLANT-BASED TURK'Y CUTLETS and MorningStar Farms Chik'n Patties are ultra-processed plant-based alternatives in the frozen aisle. Their nutritional profiles can be similar in terms of protein, sodium, and fat content. Specific scores would depend on the exact formulation of each product, but both would likely fall into a similar 'Decent' or 'Okay' FoodScore range due to their NOVA 4 classification and ingredient composition.