ROSARITA Chicken Tortilla Casserole earns a FoodScore of 48/100 (Decent). Its **ultra-processed nature** and **sodium content** are the primary factors limiting a higher score, despite some beneficial micronutrients.
ROSARITA Chicken Tortilla Casserole scores 48/100, placing it in the Decent category.
It provides 2.7g of fiber and 5.9g of protein per 100g serving.
A significant concern is its NOVA class 4 designation, indicating it is ultra-processed.
Compared to a generic whole-grain equivalent, this product has higher sodium and is more processed.
This product can serve as a convenient meal option when time is limited.
Scores +1 points above the grain category average (47/100 across 2269 foods).
Fiber
2.7g
10% of Daily Value
Protein
5.88g
12% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
431.37mg
19% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (5.9g)+1
Micronutrients (Phosphorus, Vitamin A, Vitamin B12)+6
−
What holds it back
Sodium (431.4mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 48
ROSARITA Chicken Tortilla Casserole receives a FoodScore of 48 out of 100, categorizing it as Decent. This score reflects a balance of some nutritional positives against several areas for improvement. On the positive side, the product gains points for its fiber content, providing 2.7g per 100g, and its protein contribution of 5.9g per 100g. It also receives bonuses for certain micronutrients, specifically Vitamin A, Vitamin B12, and Phosphorus. However, significant penalties are applied due to its sodium content, which is 431.37mg per 100g, contributing to a negative score adjustment. The most substantial penalty comes from its classification as NOVA class 4, indicating it is an ultra-processed food. This classification reflects the presence of ingredients like chicken base with hydrolyzed proteins and maltodextrin, which are indicators of extensive industrial processing. When compared to a generic whole-grain equivalent, this ROSARITA product typically contains higher sodium and is less nutrient-dense overall, aligning with its ultra-processed status.
Health benefits
What the nutrients in rosarita, chicken tortilla casserole actually do for you, grounded in established dietary science.
Source of Protein
This ROSARITA product provides 5.88g of protein per 100g serving. Protein is an essential macronutrient that supports muscle maintenance and repair, and contributes to satiety. Including adequate protein in meals can help manage hunger throughout the day. For individuals looking for a convenient way to add protein to their diet, this casserole can contribute to daily protein goals, especially when paired with other protein-rich foods.
Contains Dietary Fiber
With 2.7g of fiber per 100g, ROSARITA Chicken Tortilla Casserole offers a moderate amount of dietary fiber. Fiber is important for digestive health, helping to promote regular bowel movements and contributing to a feeling of fullness. While not a primary source of fiber, this product can contribute to your daily fiber intake, particularly when combined with other fiber-rich foods like vegetables or whole grains.
Provides Vitamin A
This casserole contributes 22% of the Daily Value for Vitamin A per 100g. Vitamin A is a fat-soluble vitamin crucial for vision, immune function, and cell growth. Incorporating foods that provide Vitamin A can support overall health. While this product offers a notable amount, it's important to consume a variety of foods to meet all micronutrient needs.
ROSARITA Chicken Tortilla Casserole earns a FoodScore of 48/100 (Decent). Its ultra-processed nature and sodium content are the primary factors limiting a higher score, despite some beneficial micronutrients.
How to eat it
ROSARITA Chicken Tortilla Casserole is typically consumed as a quick, single-serving meal. It's designed for convenience, often heated in a microwave or oven. Common pitfalls include not adding additional vegetables or whole grains to balance the meal.
To enhance the nutritional profile, serve this casserole with a side salad or steamed vegetables to increase fiber and micronutrient intake.
Consider pairing with a small portion of brown rice or quinoa to add more whole grains and complex carbohydrates.
Be mindful of portion sizes; while this is a single meal, adding extra sodium-rich condiments can further increase intake.
For a more balanced meal, add a serving of fresh avocado for healthy fats and additional fiber.
Things to keep in mind
Individuals with sodium-sensitive hypertension should be aware of the 431.37mg of sodium per 100g in ROSARITA Chicken Tortilla Casserole, which is a notable amount. The ingredient list includes hydrolyzed (corn and wheat gluten, soy) protein in the chicken base, which means individuals with celiac disease or gluten sensitivity should exercise caution, as wheat gluten is present. Those with allergies to soy or milk (from dried whey) should also review the ingredient list carefully. As an ultra-processed food, frequent consumption might contribute to a diet higher in sodium and lower in whole, unprocessed ingredients. It's advisable to balance such convenience foods with a diet rich in whole foods.
Is ROSARITA Chicken Tortilla Casserole a healthy meal option?
ROSARITA Chicken Tortilla Casserole has a FoodScore of 48/100, indicating it's a decent option but not a top-tier choice for health. It provides protein and some fiber, along with Vitamin A and B12. However, its high sodium content and ultra-processed classification are factors to consider for overall dietary balance.
How does ROSARITA Chicken Tortilla Casserole compare to a homemade chicken tortilla casserole?
Compared to a homemade chicken tortilla casserole, the ROSARITA product is likely to be higher in sodium and contain more processed ingredients like modified corn starch and various additives found in the chicken base. A homemade version would typically allow for greater control over sodium, fat, and the freshness of ingredients, often resulting in a higher nutrient density.
What does 'hydrolyzed (corn and wheat gluten, soy) protein' mean in the ingredient list?
Hydrolyzed protein refers to proteins that have been broken down into smaller peptides and amino acids through a process called hydrolysis. In this product, it's derived from corn, wheat gluten, and soy. It's often used as a flavor enhancer and a source of protein. Individuals with gluten or soy sensitivities should be aware of its presence.
What is a recommended portion size for this casserole?
The declared serving size for ROSARITA Chicken Tortilla Casserole is 1 MEAL, which is the entire package. To create a more balanced meal, consider supplementing this portion with a large serving of non-starchy vegetables or a small side salad. This can help increase fiber and micronutrient intake without significantly adding to the sodium content.
Can I freeze ROSARITA Chicken Tortilla Casserole if I don't eat it all?
This product is typically sold as a frozen or refrigerated meal designed for single consumption. While it may be technically possible to refreeze, it's generally not recommended for optimal taste and texture. Always follow the storage and preparation instructions on the package for the best quality and food safety.