Food
Trader Joe's Green Spanakopita
Score
- Ultra-processed
- High in saturated fat
- Contains seed oils
Why it scores 68
Trader Joe's Green Spanakopita scores 68 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 5 points Saturated fat 5.2 g / 100 g: High in saturated fat. Strong
- minus 3 points Salt 1.1 g / 100 g: High in salt. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
The Receipt
Green Spanakopita
Ingredients
- Sunflower oil minus 2.5 points
- Canola oil minus 2.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
Nutrition per 100 g
- Saturated fat 5.2 g / 100 g minus 5 points
- Salt 1.1 g / 100 g minus 3 points
- Energy 284 kcal / 100 g minus 1 points
100 − 32 = 68
Can’t score above 79. High in fat and saturated fat (above the front-of-pack "high" level). [9]
Nutrition per 100 g
| Energy | 284 kcal |
|---|---|
| Fat | 17.9 g |
| Saturated fat | 5.2 g |
| Carbohydrates | 22.4 g |
| Sugars | 1.5 g |
| Fiber | 1.5 g |
| Protein | 7.5 g |
| Salt | 1.1 g |
Serving: 1 slice (67 g)
Ingredients
- WHEAT FLOUR
- WATER
- CORNSTARCH
- SEA SALT
- DEACTIVATED YEAST
- SPINACH
- SUNFLOWER
- CANOLA OIL
- ONIONS
- FETA CHEESE (SHEEP'S MILK GOAT'S MILK. MICROBIAL ENZYME. CALCIUM CHLORIDE SALT. CHEESE CULTURES)
- MIZITHRA CHEESE (WHEY, SALT, LACTIC ACID)
- HARD CHEESE (PASTEURIZED MILK. SALT, MICROBIAL ENZYME CHEESE CULTURES)
- LEEKS
- OLIVE OIL
- DILL
- PARSLEY
- SALT
- PEPPER
Label text, as published
(WHEAT FLOUR, WATER, CORNSTARCH, SEA SALT, DEACTIVATED YEAST). SPINACH, SUNFLOWER AND/OR CANOLA OIL. ONIONS, FETA CHEESE (SHEEP'S MILK GOAT'S MILK. MICROBIAL ENZYME. CALCIUM CHLORIDE SALT. CHEESE CULTURES). MIZITHRA CHEESE (WHEY [SHEEP, GOAT, COW] CREAM, SALT, LACTIC ACID). HARD CHEESE (PASTEURIZED MILK. SALT, MICROBIAL ENZYME CHEESE CULTURES). LEEKS. OLIVE OIL. DILL. PARSLEY, SALT, PEPPER.
Allergens and diets
Contains: Milk, Wheat, Gluten
- Not vegan
- Not vegetarian
- Not gluten-free
Always check the package: recipes change.
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Cracked Wheat Sourdough Bread Trader Joe's · 24 oz Score 86 out of 100 Excellent -
Vanilla Almond Granola Trader Joe's · 16 oz Score 22 out of 100 Poor -
Organic Hickory Smoked Turkey Breast Trader Joe's · 6 oz Score 79 out of 100 Good -
Greek Nonfat Yogurt Coconut Cream Trader Joe's · 150 g Score 55 out of 100 Okay
Sources
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
-
“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
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Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
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“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
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“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