SWANSON TURKEY POT PIE, TURKEY scores 36/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its contributions of saturated fat and sodium.
SWANSON TURKEY POT PIE, TURKEY has a FoodScore of 36/100 (Poor).
It is classified as NOVA class 4, indicating it is an ultra-processed food.
A single serving contributes 428.79mg of sodium and 4.55g of saturated fat per 100g.
This product contains significantly more sodium and saturated fat compared to a home-cooked turkey pot pie.
Consider this product for occasional consumption rather than a regular dietary staple.
Scores -10 points above the prepared category average (46/100 across 1958 foods).
Fiber
0.5g
2% of Daily Value
Protein
4.55g
9% of Daily Value
Added sugar
1g
2% of Daily Value
Sodium
428.79mg
19% of Daily Value
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Saturated fat (4.5g)-3
Sodium (428.8mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 36
The SWANSON TURKEY POT PIE, TURKEY receives a FoodScore of 36 out of 100, placing it in the 'Poor' category. This score is significantly impacted by its classification as a NOVA class 4 ultra-processed food, which incurs a substantial 10-point penalty. Per 100g, the product contains 4.55g of saturated fat, leading to a 3-point penalty, and 428.79mg of sodium, resulting in a 1-point penalty. While the product does provide 4.55g of protein per 100g, it offers minimal fiber at 0.5g and negligible amounts of essential micronutrients like potassium, calcium, magnesium, zinc, and vitamins. The ingredient list includes mechanically separated turkey and rendered chicken fat, which contribute to the fat content and overall processing. Compared to a home-cooked version using whole ingredients, this SWANSON product contains higher levels of sodium and saturated fat, and lacks the nutrient density typically found in less processed meals.
Health benefits
What the nutrients in swanson turkey pot pie, turkey actually do for you, grounded in established dietary science.
Convenience for Quick Meals
This SWANSON TURKEY POT PIE offers significant convenience for individuals seeking a quick and easy meal solution. Its pre-prepared format means minimal effort is required for preparation, making it a practical option for busy schedules or when cooking from scratch is not feasible. While not a nutrient-dense choice, it can serve as a time-saving alternative to fast food options.
Source of Protein
The product provides 4.55g of protein per 100g, which contributes to daily protein intake. Protein is an essential macronutrient involved in muscle repair and growth, and satiety. While not a primary protein source, this amount can help meet a portion of daily protein needs, especially when combined with other protein-rich foods in a meal.
Calorie Contribution
With 186.87 calories per 100g, this pot pie can contribute to overall energy intake. For individuals with higher caloric needs or those looking for a quick source of energy, this product provides a moderate amount of calories. It can fit into a balanced diet when consumed in moderation and alongside more nutrient-dense foods.
SWANSON TURKEY POT PIE, TURKEY scores 36/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its contributions of saturated fat and sodium.
How to eat it
SWANSON TURKEY POT PIE is typically consumed as a single-serving meal, often heated in a microwave or oven. It's a common choice for a quick lunch or dinner when time is limited. Due to its nutritional profile, it's best viewed as an occasional convenience food.
To enhance the nutritional value, pair with a large side salad rich in non-starchy vegetables and a light vinaigrette.
Consider consuming only half the pie and supplementing with a lean protein source like grilled chicken or beans to reduce saturated fat and sodium intake.
Always check the portion size; the entire pie is considered one serving, which may be more than desired for some individuals. Mindful eating can help prevent overconsumption.
For a more balanced meal, add a side of steamed green vegetables like broccoli or green beans to increase fiber and micronutrient content.
Things to keep in mind
Consumers should be aware of the high sodium content (428.79mg per 100g) in SWANSON TURKEY POT PIE, which can be a concern for individuals monitoring their blood pressure or those with heart conditions. The product also contains mechanically separated turkey and rendered chicken fat, ingredients that contribute to its ultra-processed classification and overall fat profile. Allergens declared on the label include wheat and soy, which are important considerations for individuals with sensitivities or allergies to these ingredients. Due to the sodium levels, it may not be suitable for young children or individuals on strict low-sodium diets.
Is SWANSON TURKEY POT PIE, TURKEY a healthy meal option?
SWANSON TURKEY POT PIE, TURKEY has a FoodScore of 36/100, indicating it is a 'Poor' nutritional choice. It is classified as an ultra-processed food and is high in saturated fat and sodium. While it offers convenience and some protein, it is not considered a healthy option for regular consumption due to its nutrient profile and processing level.
How does SWANSON TURKEY POT PIE compare to other frozen meals?
Compared to many other frozen meals in the prepared category, SWANSON TURKEY POT PIE's nutritional profile is similar in terms of its ultra-processed nature and contributions of saturated fat and sodium. For instance, a Lean Cuisine frozen meal might offer a different balance of macros but often shares the convenience and processing characteristics. Always compare the specific nutrient facts and ingredient lists.
What is 'mechanically separated turkey' in the ingredient list?
Mechanically separated turkey is a paste-like poultry product produced by forcing bones with attached edible tissue through a sieve under high pressure. It is a common ingredient in processed meat products and contributes to the overall protein and fat content of the pot pie, but is generally considered a less desirable form of protein compared to whole cuts of meat.
Can I eat SWANSON TURKEY POT PIE every day?
Due to its high sodium and saturated fat content, and its classification as an ultra-processed food, consuming SWANSON TURKEY POT PIE every day is not recommended. Regular consumption of such products can contribute to exceeding daily recommended limits for these nutrients. It is best reserved for occasional consumption as part of a varied diet.
How can I make this pot pie more nutritious?
To make SWANSON TURKEY POT PIE more nutritious, consider adding a generous portion of fresh or steamed vegetables like broccoli, spinach, or green beans. You could also pair it with a side salad to increase fiber and micronutrient intake. Reducing the portion size of the pot pie itself and adding a lean protein source can also improve the meal's balance.