JOHN MORRELL Braunschweiger receives a FoodScore of 29/100 (Avoid). Its high content of saturated fat and sodium, combined with its ultra-processed nature, are the primary factors driving this low score.
JOHN MORRELL Braunschweiger scores 29/100, indicating it should be avoided.
It provides a notable amount of iron (36% DV) and Vitamin A (992% DV) per 100g.
A single 100g serving contains 1019.64mg of sodium, contributing significantly to daily limits.
This product is classified as NOVA 4, meaning it is an ultra-processed food.
Consider this product for occasional use due to its high saturated fat and sodium.
Scores -17 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
14.3g
29% of Daily Value
Added sugar
3.75g
8% of Daily Value
Sodium
1019.64mg
44% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Added sugar (3.8g)-2
Saturated fat (10.7g)-15
Sodium (1019.6mg)-5
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 29
JOHN MORRELL Braunschweiger earns a FoodScore of 29 out of 100, placing it in the 'Avoid' category. This score is largely influenced by several nutritional factors. While it receives bonuses for its protein content (14.3g per 100g) and significant micronutrient contributions, specifically iron (36% DV) and Vitamin A (992% DV), these are outweighed by several penalties. The product contains 3.75g of added sugar, which contributes a minor penalty. More significantly, its saturated fat content of 10.7g per 100g incurs a substantial penalty, as does its high sodium level of 1019.64mg. Furthermore, the presence of pork fat and bacon contributes to its concentrated ultra-processed fat penalty. As a NOVA 4 classified food, it is considered ultra-processed, which also incurs a penalty. Compared to a home-cooked version using whole ingredients, this product contains higher levels of sodium and saturated fat, and includes ingredients like modified food starch and corn syrup that are not typically found in a homemade equivalent.
Health benefits
What the nutrients in john morrell, braunschweiger actually do for you, grounded in established dietary science.
Source of Iron
JOHN MORRELL Braunschweiger provides a notable amount of iron, with 6.43mg per 100g, contributing 36% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various cellular functions. Including iron-rich foods in the diet can help prevent iron deficiency, which can lead to fatigue and weakness. This product can be a convenient way to supplement iron intake, particularly for individuals who may struggle to meet their needs through other dietary sources.
Rich in Vitamin A
This product is exceptionally rich in Vitamin A, offering 992% of the Daily Value per 100g. Vitamin A is a fat-soluble vitamin vital for maintaining healthy vision, immune function, and skin health. The high concentration of Vitamin A in JOHN MORRELL Braunschweiger comes from the pork livers, which are naturally dense in this nutrient. While beneficial, such a high amount suggests that consumption should be mindful to avoid excessive intake over time.
Protein Contribution
JOHN MORRELL Braunschweiger contains 14.3g of protein per 100g, which can contribute to daily protein requirements. Protein is fundamental for muscle repair and growth, enzyme production, and overall body structure. Incorporating protein-rich foods helps promote satiety and can support a balanced diet. While this product offers protein, it is important to consider the accompanying fat and sodium content when evaluating its overall dietary contribution.
JOHN MORRELL Braunschweiger receives a FoodScore of 29/100 (Avoid). Its high content of saturated fat and sodium, combined with its ultra-processed nature, are the primary factors driving this low score.
How to eat it
Braunschweiger, a type of liver sausage, is typically consumed as a spread on crackers or bread, often as part of a snack or light meal. Its rich, savory flavor makes it a distinct addition to charcuterie boards or simple sandwiches. Due to its nutrient density, portion control is key.
Pair with whole-grain crackers or bread to add fiber and balance the meal.
Use a small portion (e.g., 1 ounce) as a spread, rather than a main component, to manage saturated fat and sodium intake.
Combine with fresh vegetables like cucumber slices or bell pepper strips to add crunch and micronutrients.
Consider using it as a flavor enhancer in small amounts, rather than a primary protein source, in dishes like pâtés or spreads.
Things to keep in mind
Consumers should be aware of the high sodium content in JOHN MORRELL Braunschweiger, with over 1000mg per 100g. This can be a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The product also contains sodium nitrite and sodium erythorbate, which are common preservatives in cured meats. While generally recognized as safe in regulated amounts, some individuals prefer to limit their intake of these additives. The presence of corn syrup and dextrose contributes to the added sugar content, which should be considered by individuals managing blood sugar levels. Given its ultra-processed nature and high fat content, moderation is advisable for all populations.
JOHN MORRELL Braunschweiger has a FoodScore of 29/100, indicating it is not considered a healthy choice for regular consumption. While it provides significant amounts of iron and Vitamin A, these benefits are offset by its high saturated fat, sodium, and ultra-processed classification. It is best consumed in moderation as an occasional item.
How does JOHN MORRELL Braunschweiger compare to other liverwurst brands?
Compared to other liverwurst brands like Oscar Mayer, JOHN MORRELL Braunschweiger shares similar nutritional characteristics, often being high in saturated fat and sodium. Specific nutrient values can vary between brands, so it's always advisable to check the nutrition label of the particular product. All processed liverwurst products tend to be high in sodium and fat compared to a homemade version.
What is 'modified food starch' in the ingredient list?
Modified food starch is a common food additive used as a thickener, stabilizer, or emulsifier in many processed foods. In JOHN MORRELL Braunschweiger, it likely contributes to the product's texture and consistency. It is generally considered safe for consumption, but its presence is an indicator of the product's ultra-processed nature.
What is a typical serving size for Braunschweiger?
The declared serving size for JOHN MORRELL Braunschweiger is 2 ounces (approximately 56g). This amount would provide about half the saturated fat and sodium listed for a 100g serving. Adhering to this smaller portion size is important for managing the intake of saturated fat and sodium, especially if consumed regularly.
Can Braunschweiger be part of a balanced diet?
Due to its high saturated fat and sodium content, JOHN MORRELL Braunschweiger should be considered an occasional food rather than a dietary staple. It can be included in a balanced diet if consumed in small portions and balanced with other nutrient-dense, whole foods throughout the day. Focus on pairing it with vegetables and whole grains to improve the overall nutritional profile of the meal.