SWANSON MEAT PORK BBQ receives a FoodScore of 44/100 (Poor). This score is primarily driven by its classification as an ultra-processed food and its content of added sugar.
SWANSON MEAT PORK BBQ scores 44/100 (Poor) on the FoodScore scale.
It provides 12.94g of protein per 100g serving.
A 100g serving contains 4.94g of added sugar and is classified as NOVA 4 (ultra-processed).
This product contains 329.41mg of sodium per 100g, which is moderate.
Consider this product as an occasional convenience food rather than a dietary staple.
Scores -2 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
12.94g
26% of Daily Value
Added sugar
4.94g
10% of Daily Value
Sodium
329.41mg
14% of Daily Value
+
What it brings to the table
Protein (12.9g)+8
−
What holds it back
Added sugar (4.9g)-4
Ultra-processed (NOVA 4)-10
Why it scores 44
SWANSON MEAT PORK BBQ earns a FoodScore of 44 out of 100, placing it in the 'Poor' category. The primary factor contributing to this lower score is its classification as a NOVA 4 ultra-processed food, which incurs a significant penalty of -10 points. Additionally, the product contains 4.94g of added sugar per 100g, leading to a -4 point penalty. Ingredients like sugar, fructose, and brown sugar contribute to this added sugar content. While the product does offer a notable amount of protein, with 12.94g per 100g, this provides an 8-point bonus, which partially offsets the penalties. However, the absence of dietary fiber and the low levels of many micronutrients, such as potassium (4% DV) and iron (5% DV), prevent a higher score. Compared to a home-cooked pork BBQ made with whole ingredients, this SWANSON product contains more added sugars and various food additives like modified food starch and sodium phosphate, which are characteristic of ultra-processed foods.
Health benefits
What the nutrients in swanson meat pork bbq actually do for you, grounded in established dietary science.
Source of Protein
This SWANSON product provides 12.94g of protein per 100g serving, which can contribute to your daily protein intake. Protein is essential for muscle maintenance and repair, and for supporting various bodily functions. Including adequate protein in meals can also help promote satiety, potentially aiding in portion control at subsequent meals. This makes it a convenient option for individuals looking to quickly add protein to a meal.
Convenient Meal Component
SWANSON MEAT PORK BBQ offers a convenient and quick option for meal preparation, especially on busy days. Its ready-to-eat format eliminates the need for extensive cooking, saving time and effort. While not a whole food, it can serve as a base for a meal when paired with nutrient-dense sides, allowing for a faster assembly of a balanced plate. This convenience can be valuable for those with limited time for cooking from scratch.
Low in Saturated Fat
With only 0.59g of saturated fat per 100g, this product is relatively low in a fat type that the Dietary Guidelines recommend limiting. Maintaining a diet low in saturated fat can be a component of a heart-healthy eating pattern. This makes it a suitable protein choice for individuals monitoring their saturated fat intake, especially when compared to some other meat-based prepared foods that may contain higher amounts.
SWANSON MEAT PORK BBQ receives a FoodScore of 44/100 (Poor). This score is primarily driven by its classification as an ultra-processed food and its content of added sugar.
How to eat it
SWANSON MEAT PORK BBQ is typically consumed as a main dish or sandwich filling. A common portion is around 3 ounces (85g), which is the declared serving size. It's often heated and served quickly, making it a convenient option for lunch or dinner.
To enhance the nutritional value, pair this pork BBQ with a large serving of non-starchy vegetables, such as a side salad or steamed green beans.
Consider using it as a protein component in a whole wheat wrap or sandwich, adding fresh lettuce, tomatoes, and onions to boost fiber and micronutrients.
Be mindful of the 3-ounce serving size to manage sodium and added sugar intake; measure your portion rather than estimating.
Instead of serving with traditional sugary BBQ sauces, opt for a vinegar-based sauce or a homemade low-sugar alternative to reduce overall added sugar.
Things to keep in mind
Consumers should be aware of the added sugar content from ingredients like sugar, fructose, and brown sugar, totaling 4.94g per 100g. Individuals managing blood sugar levels, such as those with diabetes, should account for this in their dietary planning. The product also contains sodium phosphate, a common food additive that can contribute to overall phosphorus intake, which may be a concern for individuals with kidney conditions. The sodium content of 329.41mg per 100g is moderate, but regular consumption of multiple servings or pairing with other high-sodium foods could lead to higher overall sodium intake. There are no common allergens like milk, soy, wheat, tree nuts, peanuts, or egg explicitly declared as primary ingredients.
SWANSON MEAT PORK BBQ scores 44/100 (Poor) on FoodScore. While it provides protein, its classification as an ultra-processed food and its content of added sugar and sodium mean it is not considered a top-tier healthy choice for regular consumption. It is best viewed as an occasional convenience item.
How does SWANSON MEAT PORK BBQ compare to other prepared meats?
Compared to a home-cooked pork BBQ made from whole ingredients, SWANSON MEAT PORK BBQ contains more added sugars and food additives. When compared to other branded prepared meats, its nutritional profile, particularly in terms of added sugar and processing level, would need to be evaluated on a case-by-case basis. For example, a product like Hormel Compleats often has a similar processed profile.
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. It is typically derived from corn, wheat, or potato starch that has been chemically or physically altered. While generally recognized as safe, it contributes to the ultra-processed nature of the product.
What is a reasonable portion size for SWANSON MEAT PORK BBQ?
The declared serving size is 3 ounces (85g). This portion provides 106 calories, 12.94g of protein, 4.94g of added sugar, and 329.41mg of sodium. Sticking to this recommended serving size helps manage your intake of added sugars and sodium, which can accumulate quickly with larger portions.
Can I eat SWANSON MEAT PORK BBQ if I'm trying to limit processed foods?
SWANSON MEAT PORK BBQ is classified as a NOVA 4 ultra-processed food. If your goal is to limit processed foods, this product would not align with that objective. Prioritizing whole, minimally processed foods would be more consistent with such a dietary approach.