Total achieves a 'Good' FoodScore of 61 out of 100, reflecting a balance of beneficial nutrients and some processing. A significant bonus comes from its fiber content, with 6.7g per 100g contributing +8 points, which is beneficial for digestive health and satiety. The protein content is also a strong positive, providing 16.67g per 100g and earning +10 points, supporting muscle function and overall body repair. Additionally, its iron content, at 6mg per 100g (33% DV), adds +2 points for its contribution to essential micronutrients. However, the score is tempered by penalties. The presence of 5g of saturated fat per 100g results in a -4 point deduction, as dietary guidelines recommend limiting intake to support heart health. Furthermore, as a NOVA 3 classified processed food, it incurs a -5 point penalty. To achieve a higher score, this food would ideally reduce its saturated fat content or be less processed, though its current nutritional profile still offers valuable benefits.
What the nutrients in total actually do for you, grounded in established dietary science.
This food is a good source of dietary fiber, providing 6.7g per 100g. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Research supports that adequate fiber intake can also contribute to a healthy gut microbiome. While 6.7g is a substantial amount, it's important to consume a variety of fiber sources throughout the day to meet the recommended daily intake of 25-38g.
With 16.67g of protein per 100g, this food can contribute to increased feelings of fullness and satiety. Protein is known to be more satiating than carbohydrates or fats, which can help reduce overall calorie intake and support weight management efforts. The combination of protein and fiber in this food may help keep you feeling satisfied for longer, potentially reducing the urge to snack between meals. However, portion control remains key for calorie management.
The protein content of 16.67g per 100g makes this food a useful addition for muscle maintenance and repair. Protein is composed of amino acids, which are the building blocks for muscle tissue. Regular intake of sufficient protein, especially for active individuals, is essential for preserving muscle mass and aiding in post-exercise recovery. While this is a good contribution, it should be part of a balanced diet with other protein sources.
This food provides 6mg of iron per 100g, which is 33% of the Daily Value. Iron is an essential mineral vital for the formation of red blood cells, which transport oxygen throughout the body. Adequate iron intake helps prevent iron-deficiency anemia, a condition that can lead to fatigue and weakness. While a good source, the body's absorption of plant-based iron can be enhanced by consuming it with vitamin C-rich foods.
This food, often found in the 'other' category, is versatile and can be incorporated into various meals. It typically serves as a nutritious base or a flavorful addition to dishes, rather than a standalone meal. Given its macro and micronutrient profile, it can be a good way to boost protein and fiber in your diet. Consider it as an ingredient to enhance the nutritional value of your regular meals.
There are no widely documented common allergies or significant gastrointestinal issues associated with this food at normal serving sizes. Individuals with specific dietary restrictions or sensitivities should always review the ingredient list. As with any food, consuming excessive amounts may lead to digestive discomfort due to its fiber content, but this is generally not a concern with moderate intake. No specific interactions with medications or particular populations requiring caution are noted for this food.