THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE LIGHTLY COATED IN A BUTTER SAUCE, TOPPED WITH PARMESAN CHEESE CASSEROLE, SWEET POTATO & KALE
THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE scores 40/100 (Poor) due to its classification as an ultra-processed food and its moderate sodium content.
This product received a FoodScore of 40/100, indicating a Poor nutritional rating.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A serving contains 222.22mg of sodium per 100g, contributing to daily intake.
With 0.7g of fiber per 100g, this product offers a limited amount of dietary fiber.
Consider this product as an occasional side dish rather than a primary vegetable source.
Scores +7 points above the dairy category average (33/100 across 5088 foods).
Fiber
0.7g
3% of Daily Value
Protein
2.96g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
222.22mg
10% of Daily Value
+
What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Ultra-processed (NOVA 4)-10
Why it scores 40
THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE receives a FoodScore of 40/100, placing it in the Poor category. A significant factor contributing to this score is its classification as NOVA class 4, indicating it is an ultra-processed food. While the product contains sweet potatoes and kale, the formulation includes various additives and processing steps. Per 100g, it provides 103.7 calories, 2.96g of protein, and 0.7g of fiber. The fat content is 3.7g, with 1.85g being saturated fat. Notably, there is 0g of added sugar, which is a positive aspect. However, the sodium content is 222.22mg per 100g, which is a moderate amount that can add up quickly in a meal. Ingredients like cornstarch and flavor enhancer (which includes milk solids and natural flavor) contribute to its processed nature. Compared to a generic dairy equivalent, which often has a simpler ingredient profile, THE PIONEER WOMAN product has a more complex composition due to its sauce and cheese components.
Health benefits
What the nutrients in the pioneer woman roasted sweet potatoes with kale lightly coated in a butter sauce, topped with parmesan cheese casserole, sweet potato & kale actually do for you, grounded in established dietary science.
Provides some essential minerals
This product contributes a small amount of essential minerals to your diet. Per 100g, it offers 274.07mg of potassium (6% DV) and 74mg of calcium (6% DV). These minerals play roles in various bodily functions, including maintaining fluid balance and bone health. While not a primary source, it can help supplement your intake when consumed as part of a varied diet.
Source of protein
With 2.96g of protein per 100g, THE PIONEER WOMAN casserole provides a modest amount of this macronutrient. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. While this product alone won't meet daily protein needs, it can contribute to the overall protein content of a meal, especially when paired with other protein-rich foods.
Contains sweet potatoes and kale
The presence of roasted sweet potatoes and kale means this product includes some whole food components. Sweet potatoes are known for their vitamin A content (though not quantified here), and kale is a leafy green vegetable. While the processing and sauce may diminish some of the benefits, these ingredients still offer some dietary fiber and phytonutrients that are beneficial for health.
THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE scores 40/100 (Poor) due to its classification as an ultra-processed food and its moderate sodium content.
How to eat it
This casserole is typically consumed as a side dish alongside a main protein or as part of a larger meal. It's a convenient option for those looking for a quick vegetable-based side, but portion control is important due to its sodium and saturated fat content.
Pair with a lean protein source like grilled chicken or fish to create a more balanced meal.
To increase fiber and nutrient intake, serve alongside a larger portion of fresh, steamed, or roasted vegetables.
Consider using a smaller portion of the casserole (e.g., 1/2 cup) to manage sodium and fat intake, especially if other meal components are also high in these nutrients.
This product can be a convenient option for busy evenings, but aim to balance it with less processed foods throughout the week.
Things to keep in mind
Consumers should be aware that this product contains several common allergens: milk and soy. The ingredient list includes butter, half and half, and Parmesan cheese, all derived from milk, and soybean oil. Individuals with allergies or sensitivities to dairy or soy should avoid this product. The presence of various 'flavors' and 'flavorings' in the sauce, while generally recognized as safe, contributes to its ultra-processed nature. The moderate sodium content (222.22mg per 100g) should be considered by individuals monitoring their sodium intake, such as those with hypertension, as it can contribute significantly to the daily recommended limit.
Is THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE healthy?
This product scores 40/100 (Poor) on FoodScore, largely due to its classification as an ultra-processed food (NOVA class 4) and its moderate sodium content. While it contains some beneficial ingredients like sweet potatoes and kale, the overall formulation with a butter sauce and various additives impacts its nutritional quality. It can be part of a diet, but should be consumed in moderation.
How does THE PIONEER WOMAN ROASTED SWEET POTATOES WITH KALE compare to a generic frozen vegetable side dish?
Compared to a generic frozen side dish of plain roasted sweet potatoes or kale, THE PIONEER WOMAN product is likely to have a higher sodium and saturated fat content due to the butter sauce and Parmesan cheese. For example, a plain frozen vegetable like Green Giant Steamers often has minimal added ingredients and lower sodium. The added components in THE PIONEER WOMAN product contribute to its ultra-processed classification.
What is 'flavor enhancer' in the ingredient list?
The 'flavor enhancer' in this product's ingredient list is described as containing milk solids, nonfat dry milk, salt, and natural flavor. This blend is used to boost the savory taste of the casserole. While these components are generally safe for consumption, their inclusion is characteristic of ultra-processed foods designed to enhance palatability.
What is a reasonable portion size for this casserole?
The declared serving size is 2/3 cup. Adhering to this portion size helps manage the intake of calories, sodium, and saturated fat. If you are aiming for a larger vegetable portion, consider supplementing with additional plain, fresh, or lightly prepared vegetables to avoid excessive intake of the casserole's added fats and sodium.
Can this product be part of a low-sodium diet?
With 222.22mg of sodium per 100g, this product is not considered low-sodium. Individuals following a low-sodium diet should be cautious with their portion size or choose alternative side dishes that have significantly lower sodium content. Always check the nutrition label to ensure it aligns with your dietary needs.