Lipton ITALIAN SIDES GARLIC & OLIVE OIL scores 49/100 (Decent) on FoodScore. Its **high sodium content** is the primary factor lowering its score, despite contributions from protein and fiber.
This Lipton product received a FoodScore of 49/100, placing it in the Decent category.
A serving provides 12.5g of protein and 3.09g of fiber, contributing positively to its score.
The product contains 1200mg of sodium per 100g, which is a significant nutritional concern.
As a NOVA class 4 food, it is considered ultra-processed, impacting its overall score negatively.
This side dish can be a quick meal component but should be balanced with lower-sodium foods.
Scores +2 points above the grain category average (47/100 across 2269 foods).
Fiber
3.09g
11% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1200mg
52% of Daily Value
+
What it brings to the table
Fiber (3.1g)+3
Protein (12.5g)+8
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Sodium (1200mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 49
Lipton ITALIAN SIDES GARLIC & OLIVE OIL achieves a FoodScore of 49/100, categorized as Decent. The score reflects a balance of positive and negative nutritional attributes. On the positive side, the product provides 12.5g of protein per 100g, earning an 8-point bonus, and 3.09g of fiber, which adds 3 points. It also receives 4 points for micronutrients, specifically iron and riboflavin, which are present due to the enriched macaroni product. However, significant penalties impact the score. The most substantial deduction comes from its high sodium content, at 1200mg per 100g, resulting in a 6-point penalty. Furthermore, its classification as a NOVA class 4 food, indicating it is ultra-processed, incurs a 10-point penalty. Compared to a generic whole-grain equivalent, this Lipton product contains significantly more sodium and is less nutrient-dense overall, despite its protein and fiber contributions.
Health benefits
What the nutrients in lipton italian sides garlic & olive oil actually do for you, grounded in established dietary science.
Source of Protein
This Lipton product provides 12.5g of protein per 100g, which can contribute to your daily protein intake. Protein is an essential macronutrient involved in muscle repair and growth, as well as the production of enzymes and hormones. Including protein in meals can help promote satiety, making you feel fuller for longer. For a side dish, this is a notable amount of protein that can complement a meal.
Contains Dietary Fiber
With 3.09g of fiber per 100g, this product offers a modest contribution to your daily fiber needs. Dietary fiber is important for digestive health, helping to maintain bowel regularity and prevent constipation. It can also play a role in managing blood sugar levels by slowing down the absorption of glucose. While not a primary fiber source, it adds to the overall fiber content of a meal.
Provides Iron
This product is a source of iron, providing 2.81mg per 100g, which is 16% of the Daily Value. Iron is a crucial mineral necessary for the transport of oxygen in the blood and for energy production. It is particularly important for individuals who may be at risk of iron deficiency. The iron content here is primarily due to the enrichment of the macaroni product.
Lipton ITALIAN SIDES GARLIC & OLIVE OIL scores 49/100 (Decent) on FoodScore. Its high sodium content is the primary factor lowering its score, despite contributions from protein and fiber.
How to eat it
Lipton ITALIAN SIDES GARLIC & OLIVE OIL is typically prepared as a quick side dish for lunch or dinner. It's designed for convenience, often served alongside a protein source like chicken or fish. The standard serving size is 2/3 cup, and it's important to be mindful of this portion to manage overall sodium intake.
To reduce the overall sodium of your meal, pair this side with fresh, unsalted vegetables like steamed broccoli or a large green salad.
Consider using half a packet of the seasoning mix to lower the sodium content per serving without completely sacrificing flavor.
Enhance the nutritional value by adding lean protein sources such as grilled chicken breast or chickpeas directly into the prepared pasta.
Use this product as an occasional convenience item rather than a daily staple to help manage your intake of ultra-processed foods.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of sulfites is declared, which can be a concern for individuals with sulfite sensitivity, potentially triggering allergic reactions. It also lists 'natural flavor (soy)', indicating the presence of soy, which is a common allergen. The primary allergen declared is wheat, from the enriched macaroni product, and milk, from whey. Individuals with allergies to wheat, milk, or soy should avoid this product. Given its high sodium content, individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product sparingly or choose alternatives.
Is Lipton ITALIAN SIDES GARLIC & OLIVE OIL considered healthy?
This Lipton product has a FoodScore of 49/100, placing it in the 'Decent' category. While it offers protein and fiber, its high sodium content and status as an ultra-processed food (NOVA class 4) prevent it from being considered a highly nutritious choice. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does Lipton ITALIAN SIDES compare to other pasta side dishes?
Compared to plain whole-grain pasta, Lipton ITALIAN SIDES GARLIC & OLIVE OIL contains significantly more sodium and is more processed. While it offers convenience and flavor, a generic whole-grain pasta provides a similar fiber and protein profile without the added sodium and processing aids. Brands like Barilla or De Cecco offer whole-grain pasta options that would be less processed.
What is 'enriched macaroni product' in the ingredient list?
Enriched macaroni product refers to pasta made from refined wheat flour that has had certain nutrients, such as niacin, iron, thiamin mononitrate, riboflavin, and folic acid, added back after processing. This enrichment helps to restore some of the micronutrients lost during the milling of wheat into flour.
What is a reasonable portion size for this product?
The declared serving size is 2/3 cup. Adhering to this portion is important, especially due to the high sodium content. Consuming larger portions would significantly increase your intake of sodium, which could be a concern for daily dietary limits.
Can I reduce the sodium in this dish?
Yes, you can reduce the sodium by using less of the seasoning packet provided. You can also enhance the flavor with fresh herbs and spices like fresh garlic, basil, or oregano, which are naturally low in sodium. This allows for some customization to better fit your dietary needs.