SWANSON PREMIUM CHUNK CHICKEN IN WATER scores 49/100 (Decent) due to its significant protein content, balanced by its classification as ultra-processed and its sodium level.
This product has a FoodScore of 49/100, rated as Decent.
It provides 14.3g of protein per 100g serving.
A 100g serving contains 410.71mg of sodium.
Classified as NOVA 4, indicating it is an ultra-processed food.
Consider draining and rinsing to reduce sodium content before use.
Scores +17 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
14.3g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
410.71mg
18% of Daily Value
+
What it brings to the table
Protein (14.3g)+10
−
What holds it back
Sodium (410.7mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 49
SWANSON PREMIUM CHUNK CHICKEN IN WATER receives a FoodScore of 49 out of 100, placing it in the Decent category. The primary positive contributor to this score is its substantial protein content, providing 14.3g per 100g, which earns a bonus. However, several factors reduce its overall score. The product is classified as NOVA 4, meaning it is ultra-processed, which incurs a significant penalty. Additionally, the sodium content is 410.71mg per 100g, contributing a minor penalty. While the ingredient list includes chicken meat and water, the presence of modified food starch, rice starch, and sodium phosphate are indicators of processing. Compared to a baseline of plain water or an unsweetened beverage, which would typically score higher due to minimal processing and no added sodium, this SWANSON product offers a different nutritional profile, primarily as a protein source rather than a simple beverage.
Health benefits
What the nutrients in swanson premium chunk chicken in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 14.3g per 100g. Protein is essential for muscle repair, growth, and overall bodily functions. Including adequate protein in meals can help with satiety and support a healthy metabolism. This makes it a convenient option for increasing protein intake, especially for individuals who may struggle to meet their daily requirements through fresh meat alone.
Convenient and Versatile Protein Option
SWANSON PREMIUM CHUNK CHICKEN IN WATER offers a highly convenient protein source that requires no cooking. Its shelf-stable nature makes it a practical pantry staple for quick meals or when fresh protein is unavailable. This convenience can be beneficial for individuals with limited time for meal preparation, allowing for easy incorporation into salads, sandwiches, or quick stir-fries.
Low in Saturated Fat
With only 0.89g of saturated fat per 100g, this product is relatively low in saturated fat. Limiting saturated fat intake is a key recommendation for maintaining cardiovascular health. This makes it a suitable protein choice for those monitoring their fat intake, offering a leaner alternative compared to some other meat products.
SWANSON PREMIUM CHUNK CHICKEN IN WATER scores 49/100 (Decent) due to its significant protein content, balanced by its classification as ultra-processed and its sodium level.
How to eat it
SWANSON PREMIUM CHUNK CHICKEN IN WATER is typically consumed as a quick addition to meals, often drained and flaked. It's a common pantry item for convenient protein boosts in salads, sandwiches, or casseroles. A typical portion might be the entire can, providing a substantial amount of protein.
To reduce sodium, drain and rinse the chicken thoroughly under cold water before use.
Combine with fresh vegetables and a light vinaigrette for a balanced and quick salad.
Use in wraps or sandwiches with whole-grain bread and plenty of greens to increase fiber intake.
Incorporate into soups or stews during the last few minutes of cooking to add protein without overcooking.
Things to keep in mind
The primary caution for SWANSON PREMIUM CHUNK CHICKEN IN WATER is its sodium content, at 410.71mg per 100g. Individuals monitoring their sodium intake, particularly those with hypertension or at risk for cardiovascular disease, should be mindful of this. While the product contains sodium phosphate, this additive is generally recognized as safe when consumed within typical dietary levels. There are no common allergens declared on the label. For most healthy adults, consuming this product in moderation as part of a balanced diet is unlikely to pose significant concerns, especially if the chicken is rinsed to reduce sodium.
Is SWANSON PREMIUM CHUNK CHICKEN IN WATER healthy?
SWANSON PREMIUM CHUNK CHICKEN IN WATER provides a significant amount of protein (14.3g per 100g) and is low in saturated fat. However, it is classified as ultra-processed (NOVA 4) and contains 410.71mg of sodium per 100g. While it can be a convenient protein source, its processing level and sodium content mean it's best consumed in moderation as part of a varied diet.
How does SWANSON PREMIUM CHUNK CHICKEN IN WATER compare to fresh chicken breast?
Compared to fresh, unseasoned chicken breast, SWANSON PREMIUM CHUNK CHICKEN IN WATER has a higher sodium content due to added salt and sodium phosphate. Fresh chicken breast is a whole food (NOVA 1) and typically contains no added sodium. While both are good protein sources, fresh chicken offers more control over seasoning and processing.
What is modified food starch, and should I be concerned about it?
Modified food starch is an ingredient used to thicken and stabilize the product. It is a common food additive derived from starches like corn or potato. For most individuals, it is considered safe to consume and does not typically pose health concerns. It contributes minimally to the nutritional profile of the product.
What is a reasonable portion size for this product?
The declared serving size is 2 ounces (approximately 56g), but the nutritional values are provided per 100g. A reasonable portion would depend on your individual protein needs and overall meal composition. For many, consuming the entire can (which is often around 140g drained weight) as a primary protein component of a meal, such as in a large salad, would be appropriate.
Can I use this product in recipes that call for cooked chicken?
Yes, SWANSON PREMIUM CHUNK CHICKEN IN WATER is pre-cooked and ready to eat, making it suitable for recipes that call for cooked chicken. It can be easily flaked and added to casseroles, soups, or stir-fries. Remember to account for its sodium content when adding other salty ingredients to your recipe.
How does this compare to other canned chicken brands like Kirkland Signature?
SWANSON PREMIUM CHUNK CHICKEN IN WATER is generally comparable to other canned chunk chicken brands, such as Kirkland Signature, in terms of convenience and protein delivery. Nutritional differences, especially in sodium content and specific additives, can vary between brands. Always check the nutrition label and ingredient list of the specific product for a direct comparison.