SWEET EARTH CUBANO THE CLASSIC EMPANADA WITH VEGAN HARMLESS HAM, SWISS CHEESE, DILL PICKLES & DIJON MUSTARD EMPANADA, CUBANO
SWEET EARTH CUBANO THE CLASSIC EMPANADA scores 35/100 (Poor) due to its **high saturated fat content** and classification as an ultra-processed food.
This SWEET EARTH empanada receives a FoodScore of 35/100, indicating a poor nutritional profile.
A serving provides 12.6g of protein, contributing to satiety.
The product is high in saturated fat (9.2g per 100g) and is classified as NOVA 4 (ultra-processed).
With 437mg of sodium per 100g, it is a significant source of sodium.
Consider this product for occasional consumption rather than a regular dietary staple.
Scores +2 points above the dairy category average (33/100 across 5088 foods).
Fiber
1.7g
6% of Daily Value
Protein
12.61g
25% of Daily Value
Added sugar
0.8g
2% of Daily Value
Sodium
436.97mg
19% of Daily Value
+
What it brings to the table
Fiber (1.7g)+1
Protein (12.6g)+8
Micronutrients (Calcium)+2
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What holds it back
Saturated fat (9.2g)-12
Sodium (437.0mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 35
The SWEET EARTH CUBANO THE CLASSIC EMPANADA achieved a FoodScore of 35 out of 100, placing it in the Poor category. This score is primarily influenced by several factors. On the positive side, it received 8 bonus points for its protein content of 12.6g per 100g and 1 bonus point for 1.7g of fiber. Additionally, it gained 2 points for providing 17% DV of calcium. However, significant penalties were applied. The product incurred a substantial -12 points due to its high saturated fat content of 9.24g per 100g, which is a key area for moderation in dietary guidelines. It also received a -1 point penalty for its sodium content of 436.97mg per 100g. A major deduction of -10 points was applied because it is classified as NOVA 4, indicating it is an ultra-processed food. An additional -3 points were deducted for concentrated ultra-processed fat. The presence of ingredients like SWISS CHEESE and HARMLESS HAM3 contributes to both the protein and fat content. Compared to a generic dairy equivalent, this product contains a higher level of processed ingredients and saturated fat.
Health benefits
What the nutrients in sweet earth cubano the classic empanada with vegan harmless ham, swiss cheese, dill pickles & dijon mustard empanada, cubano actually do for you, grounded in established dietary science.
Source of Protein
This SWEET EARTH empanada provides 12.61g of protein per 100g, which can contribute to feelings of fullness and support muscle maintenance. Protein is an essential macronutrient involved in various bodily functions, including tissue repair and enzyme production. Including adequate protein in meals can help manage appetite and contribute to a balanced dietary intake.
Calcium Contribution
With 217.65mg of calcium per 100g, this product contributes 17% of the Daily Value for calcium. Calcium is crucial for bone health and plays a role in nerve function and muscle contraction. While not a primary source, this contribution can help individuals meet their daily calcium requirements, especially when combined with other calcium-rich foods throughout the day.
Convenient Meal Component
For individuals seeking a quick meal or snack option, this empanada offers convenience. Its ready-to-heat format can be useful in situations where time for meal preparation is limited. While its nutritional profile suggests moderation, its convenience can fit into a varied diet as an occasional choice, providing a source of protein and some micronutrients in a portable format.
SWEET EARTH CUBANO THE CLASSIC EMPANADA scores 35/100 (Poor) due to its high saturated fat content and classification as an ultra-processed food.
How to eat it
Empanadas like the SWEET EARTH CUBANO are typically consumed as a quick meal or a substantial snack. They are often heated and eaten on their own, fitting into busy schedules. Common pitfalls include consuming multiple servings, which can significantly increase intake of calories, saturated fat, and sodium.
Pair with a fresh green salad or a side of steamed vegetables to add fiber and micronutrients, balancing the meal.
Consider sharing one empanada or consuming half a serving alongside other whole foods to manage portion size and overall nutrient intake.
Use as an occasional item rather than a daily staple, given its ultra-processed nature and higher saturated fat content.
If seeking a similar flavor profile, consider making a homemade version with lean protein, whole wheat dough, and plenty of vegetables to control ingredients.
Things to keep in mind
This product contains several ingredients that warrant attention. Individuals with allergies should note the presence of milk (from Swiss cheese) and wheat (from vital wheat gluten in Harmless Ham3). The product is classified as NOVA 4, indicating it is ultra-processed, which generally means it contains ingredients and additives not typically found in home kitchens. While specific additives like xanthan gum and citric acid are generally recognized as safe, a diet high in ultra-processed foods is associated with various health considerations. The high sodium content (436.97mg per 100g) should be noted by individuals monitoring their sodium intake, such as those with hypertension. The high saturated fat content is also a key factor for those managing cardiovascular health.
Is SWEET EARTH CUBANO THE CLASSIC EMPANADA healthy?
This SWEET EARTH empanada scores 35/100 (Poor) on FoodScore. While it provides protein and some calcium, its classification as an ultra-processed food and its high saturated fat and sodium content mean it should be consumed in moderation as part of a balanced diet. It is not considered a healthy everyday food choice.
How does SWEET EARTH CUBANO THE CLASSIC EMPANADA compare to other frozen savory pastries?
Compared to many generic frozen savory pastries, this SWEET EARTH empanada's nutritional profile is similar in its ultra-processed nature and often comparable in saturated fat and sodium. For instance, a typical Hot Pocket often presents a similar challenge regarding these nutrients. Always check the nutrition label for specific comparisons, as values can vary widely.
What is 'Harmless Ham3' in the ingredient list?
'Harmless Ham3' is a plant-based meat alternative used in this product, primarily made from vital wheat gluten. It is designed to mimic the texture and flavor of ham. While it contributes to the protein content, it is a processed ingredient and part of what classifies this empanada as ultra-processed.
What is a reasonable portion size for this empanada?
The serving size is 4.2 ounces (119g). Given its nutritional profile, especially the saturated fat and sodium, consuming one empanada as an occasional meal component is a reasonable portion. For a lighter snack, consider consuming half and pairing it with whole foods.
Can I eat this if I am lactose intolerant?
No, this product contains SWISS CHEESE, which is made from pasteurized part-skim milk. Therefore, it is not suitable for individuals with lactose intolerance or a dairy allergy. Always check the ingredient list for specific allergens.