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Trader Joe's Chicken Shu Mai
Photo: Open Food Facts contributors (CC BY-SA)

Meals with chicken

Trader Joe's Chicken Shu Mai

11 oz

Okay out of 100 High confidence
  • Ultra-processed
  • Contains added sugars
  • Seed-oil free
  • Contains whole grains
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Why it scores 47

Trader Joe's Chicken Shu Mai scores 47 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. 3 kinds of ultra-processing markers: Industrial additive classes found: flavoring, industrial protein and thickener, stabilizer or gelling agent. Emerging

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better frozen meals

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Chicken Shu Mai

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Wheat gluten
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • Alcohol (ethanol)
    Regulatory IARC classifies alcoholic beverages as Group 1; the small amounts used as a solvent in flavorings are not comparable with drinking. [5][6]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [4]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [7][4]
subtotal−28

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
  • 3 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavoring, industrial protein and thickener, stabilizer or gelling agent. [4]
subtotal−21

Nutrition per 100 g

  • Sugars 5.8 g / 100 g
    Strong Contains some sugar. [1]
  • Salt 0.8 g / 100 g
    Strong High in salt. [8]
  • Protein 10.6 g / 100 g
    Info A good source of protein. [2]
subtotal−4
TOTAL 47Okay

100 − 53 = 47

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

GTIN 00004618000094 · 2026-05-14

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy125 kcal
Fat2.9 g
Saturated fat0.5 g
Carbohydrates15.4 g
Sugars5.8 g
Added sugars3.7 g
Fiber1 g
Protein10.6 g
Salt0.8 g

Serving: 6 pieces (104 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

chicken, onions, carrots, green onions, whole wheat flour, sugar, sesame oil, salt, garlic, ginger, white pepper, unbleached enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, wheat gluten, soy sauce (water, soybeans, salt, sugar, alcohol, vinegar, lactic acid), sugar, water, rice vinegar, lactic acid, citric acid, xanthan gum, natural flavor of capsicum

Allergens and diets

Contains: Soy, Wheat, Gluten, Sesame

  • Not vegan
  • Not vegetarian
  • Not gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Packaging

Ldpe 4 low density polyethylene, Cardboard

Context only: no points in v1.

Healthiest meals with chicken in the US

More from Trader Joe's

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. Agents Classified by the IARC Monographs, Volumes 1–142 (List of Classifications)

    International Agency for Research on Cancer (WHO) · IARC

    monographs.iarc.who.int

  6. About Alcohol Use During Pregnancy

    U.S. Centers for Disease Control and Prevention · Aug 14, 2026 · Regulator

    “There is no known safe amount of alcohol use during pregnancy.”

    cdc.gov

  7. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  8. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  9. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  10. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org