SWANSON SOUP CHICKEN TORTILLA earns a FoodScore of 66/100 (Good), driven primarily by its notable fiber and micronutrient content, despite being a processed food.
SWANSON SOUP CHICKEN TORTILLA has a FoodScore of 66/100, indicating a good nutritional profile.
This product provides 8.7g of fiber and 8.7g of protein per 100g serving.
It contains 0g of added sugar and 109.13mg of sodium per 100g, which are favorable amounts.
Compared to a generic whole-grain equivalent, this product offers a convenient option with similar benefits.
Scores +19 points above the grain category average (47/100 across 2269 foods).
Fiber
8.7g
31% of Daily Value
Protein
8.7g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
109.13mg
5% of Daily Value
+
What it brings to the table
Fiber (8.7g)+11
Protein (8.7g)+4
Micronutrients (Potassium, Calcium, Iron)+6
−
What holds it back
Processed (NOVA 3)-5
Why it scores 66
SWANSON SOUP CHICKEN TORTILLA achieves a FoodScore of 66 out of 100, placing it in the 'Good' category. This score is positively influenced by several factors. The product provides 8.7g of fiber per 100g, contributing a significant +11 bonus to its score. Additionally, its protein content of 8.7g per 100g adds a +4 bonus. Micronutrient contributions are also notable, with potassium at 856.52mg (18% DV), calcium at 130mg (10% DV), and iron at 4.35mg (24% DV), collectively adding a +6 bonus. The ingredient list features whole foods like rice, black beans, and corn, which contribute to these nutrient levels. There are no penalties for saturated fat, trans fat, or added sugar, as these are reported at 0g per 100g. However, as a NOVA class 3 processed food, SWANSON SOUP CHICKEN TORTILLA incurs a -5 penalty. When compared to a generic whole-grain equivalent, this product offers a comparable nutritional profile, particularly in fiber and protein, making it a convenient option.
Health benefits
What the nutrients in swanson soup chicken tortilla actually do for you, grounded in established dietary science.
Supports Digestive Health
This product is a good source of fiber, providing 8.7g per 100g. Dietary fiber, particularly from ingredients like black beans and rice, is essential for maintaining regular bowel movements and can contribute to overall digestive wellness. Including adequate fiber in the diet helps to add bulk to stool and supports a healthy gut microbiome.
Contributes to Muscle Maintenance
With 8.7g of protein per 100g, SWANSON SOUP CHICKEN TORTILLA can contribute to your daily protein intake. Protein is a crucial macronutrient involved in muscle repair and growth, as well as the production of enzymes and hormones. Consuming sufficient protein helps maintain lean body mass, especially important for active individuals.
Provides Essential Minerals
This product offers notable amounts of potassium (856.52mg, 18% DV), calcium (130mg, 10% DV), and iron (4.35mg, 24% DV) per 100g. These minerals play vital roles in the body; potassium supports blood pressure regulation, calcium is critical for bone health, and iron is essential for oxygen transport and energy production. The presence of these micronutrients enhances the overall nutritional value.
SWANSON SOUP CHICKEN TORTILLA earns a FoodScore of 66/100 (Good), driven primarily by its notable fiber and micronutrient content, despite being a processed food.
How to eat it
SWANSON SOUP CHICKEN TORTILLA is typically consumed as a quick meal or side dish. It's designed for convenience, often prepared by adding water and heating. A common portion might be a larger serving than the stated 23g, so consider nutrient values for a more realistic intake.
Pair with a lean protein source like grilled chicken or fish to create a more balanced and filling meal.
Add fresh vegetables such as spinach or bell peppers to increase vitamin and antioxidant intake.
Be mindful of portion sizes; while sodium is low per 100g, consuming multiple servings can increase total intake.
Consider using this soup as a base and adding extra fiber-rich ingredients like more black beans or lentils.
Things to keep in mind
This product contains peanut oil as an ingredient in the tortilla chips, which is a common allergen. Individuals with peanut allergies should avoid this product. While the sodium content per 100g (109.13mg) is relatively low, consuming multiple servings could lead to a higher overall sodium intake, which should be considered by individuals monitoring their sodium for blood pressure management. The product is classified as NOVA class 3 (processed), indicating it has undergone some level of industrial processing, though its ingredient list still features recognizable whole foods.
SWANSON SOUP CHICKEN TORTILLA has a FoodScore of 66/100, which is considered 'Good'. It offers a notable amount of fiber (8.7g per 100g) and protein (8.7g per 100g), along with essential minerals like potassium and iron. While it is a processed food, its nutritional profile is favorable compared to many other convenience options.
How does SWANSON SOUP CHICKEN TORTILLA compare to other brands?
Compared to other dried soup mixes, such as those from Knorr or Lipton, SWANSON SOUP CHICKEN TORTILLA stands out for its higher fiber and protein content per 100g. It also has 0g of added sugar, which is a positive differentiator. Always check the nutrition facts of specific products for direct comparison.
What does 'NOVA class 3' mean for this product?
NOVA class 3 indicates that SWANSON SOUP CHICKEN TORTILLA is a 'processed food'. This means it's made from ingredients that have undergone some processing, like the tortilla chips and dried vegetables. While not ultra-processed, it's more altered than whole, unprocessed foods.
What is a realistic serving size for this soup?
The declared serving size is 1/8 pouch (23g), but many consumers might eat a larger portion, such as 1/4 or even 1/2 of the pouch. To understand your actual nutrient intake, it's important to multiply the per 100g values by the weight of the portion you consume. For example, a 50g portion would provide approximately double the listed nutrients.
Can this soup be part of a vegetarian diet?
Yes, SWANSON SOUP CHICKEN TORTILLA can be suitable for a vegetarian diet as it does not list any meat ingredients. The protein comes from plant-based sources like black beans and rice. Always double-check the ingredient list for any updates or hidden animal products if you have strict dietary requirements.