SWANSON MEAT TURKEY scores 49/100 (Decent) on FoodScore. Its **ultra-processed nature** and moderate sodium content are key factors, despite a good protein contribution.
SWANSON MEAT TURKEY receives a FoodScore of 49/100, indicating a decent nutritional profile.
A serving provides 16.47g of protein, a beneficial amount for muscle maintenance.
The product is classified as NOVA class 4, meaning it is ultra-processed.
It contains 364.71mg of sodium per 100g, which is a moderate amount.
This product can be a convenient protein source when time is limited.
Scores +3 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
16.47g
33% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
364.71mg
16% of Daily Value
+
What it brings to the table
Protein (16.5g)+10
−
What holds it back
Sodium (364.7mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 49
SWANSON MEAT TURKEY achieves a FoodScore of 49 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product offers a notable 16.47g of protein per 100g, which contributes positively to its score. However, several factors reduce its overall rating. The product is categorized as NOVA class 4, indicating it is ultra-processed, which incurs a significant penalty of 10 points. Additionally, the sodium content of 364.71mg per 100g leads to a minor penalty. While the product contains no added sugar and is low in total fat, the presence of ingredients like modified food starch and maltodextrin are characteristic of ultra-processed foods. Compared to a home-cooked version using whole ingredients, this SWANSON product contains more additives and a higher sodium level, which typically results in a lower FoodScore for the processed option.
Health benefits
What the nutrients in swanson meat turkey actually do for you, grounded in established dietary science.
Convenient Protein Source
SWANSON MEAT TURKEY provides 16.47g of protein per 100g, making it a convenient option for increasing protein intake. Protein is essential for muscle repair, growth, and overall satiety. For individuals with busy schedules, this product offers a quick way to add a significant amount of protein to a meal without extensive preparation, supporting daily protein goals.
Low in Saturated Fat
This product contains 0g of saturated fat per 100g, which aligns with dietary recommendations to limit intake of this type of fat. Choosing foods low in saturated fat can contribute to a heart-healthy diet. The lean nature of turkey meat, even in a processed form, helps maintain a favorable fat profile, making it suitable for those monitoring their saturated fat consumption.
Versatile Meal Component
SWANSON MEAT TURKEY can be a versatile component in various meals. Its ready-to-eat format allows for quick integration into salads, sandwiches, or wraps, providing a protein boost. While not a whole food, its utility as a quick addition can help ensure adequate protein consumption, especially when fresh options are unavailable or time is a constraint.
SWANSON MEAT TURKEY scores 49/100 (Decent) on FoodScore. Its ultra-processed nature and moderate sodium content are key factors, despite a good protein contribution.
How to eat it
SWANSON MEAT TURKEY is typically consumed as a quick protein addition to meals. It's often used in sandwiches, salads, or as a component in simple hot dishes. A common portion is 3 ounces, which is the declared serving size.
Pair with a generous portion of vegetables and whole grains to enhance fiber and micronutrient intake.
Use in moderation due to its sodium content; consider it an occasional convenience food rather than a daily staple.
Combine with fresh herbs and spices to add flavor without relying on additional high-sodium ingredients.
Drain thoroughly before use to potentially reduce some of the liquid-based sodium content.
Things to keep in mind
This product is classified as ultra-processed (NOVA 4), which means it contains ingredients not typically found in a home kitchen, such as modified food starch and sodium phosphate. While generally recognized as safe, some individuals may prefer to limit their intake of ultra-processed foods. The sodium content of 364.71mg per 100g is moderate, but those on sodium-restricted diets should be mindful of portion sizes and overall daily intake. There are no common allergens explicitly declared on the label beyond the turkey itself, but individuals with specific sensitivities to food additives should review the full ingredient list.
SWANSON MEAT TURKEY scores 49/100, placing it in the 'Decent' category. It offers a good amount of protein (16.47g per 100g) but is an ultra-processed food with moderate sodium. While it can fit into a balanced diet, it's not a whole food and should be consumed with consideration for its processing and sodium content.
How does SWANSON MEAT TURKEY compare to other canned meats?
Compared to other canned meats like SPAM Classic, SWANSON MEAT TURKEY generally has a more favorable fat profile, with 0g saturated fat. However, both are typically ultra-processed and can be high in sodium. Always compare specific nutrient labels for the most accurate comparison.
What is 'modified food starch' in the ingredient list?
Modified food starch is a common food additive used as a thickener, stabilizer, or emulsifier. It's derived from starches like corn, potato, or wheat, and undergoes processing to alter its properties. While generally safe, its presence indicates a higher degree of food processing.
What is a reasonable portion size for SWANSON MEAT TURKEY?
The declared serving size is 3 ounces (85g) drained. This portion provides about 14g of protein and 310mg of sodium. Sticking to this serving size helps manage sodium intake and ensures a reasonable protein contribution without overconsumption.
Can I use SWANSON MEAT TURKEY in hot dishes?
Yes, SWANSON MEAT TURKEY is already cooked and can be heated and incorporated into hot dishes. It works well in casseroles, pasta dishes, or heated and added to scrambled eggs. Ensure it is heated thoroughly to a safe internal temperature if mixing with other ingredients.