Food
Authentic Kitchen Flautas Chicken & Cheese
Score
- Ultra-processed
- Contains added sugars
- Contains emulsifiers studied for gut effects
- Contains seed oils
Why it scores 24
Authentic Kitchen Flautas Chicken & Cheese scores 24 out of 100 (Poor) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Malt syrup: An added sugar. Strong
- minus 20 points Sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better burritos and wraps
-
Chicken & Cheese Enchiladas al Chipotle Saffron Road · 10 oz No added sugars · No gut-studied emulsifiers Score 73 out of 100 , 49 points higher -
Chicken and Monterey Jack Cheese Chimichangas El Monterey No added sugars · No gut-studied emulsifiers Score 62 out of 100 , 38 points higher -
Organic Bean & Cheese Burrito Red's · 142 g Not ultra-processed · No gut-studied emulsifiers Score 71 out of 100 , 47 points higher -
Organic Chicken Cilantro & Lime Burrito Red's · 4.5 oz/128 g Not ultra-processed · No gut-studied emulsifiers Score 69 out of 100 , 45 points higher -
Burrito Cheddar Cheese Amy's · 6.0 oz No added sugars · No gut-studied emulsifiers Score 72 out of 100 , 48 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Flautas Chicken & Cheese
Ingredients
- Malt syrup minus 20 points
- Sugar minus 20 points
- Vegetable oil (unspecified) minus 2.5 points
- Sodium acid pyrophosphate minus 1.5 points
- Sodium aluminum sulfate minus 1.5 points
- Calcium propionate minus 1.5 points
- Mono- and diglycerides minus 0.5 points
- Potassium sorbate minus 0.5 points
- Guar gum minus 0.5 points
- Natamycin minus 0.5 points
- Sodium alginate minus 0.5 points
- Canola oil minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 2 kinds of ultra-processing markers minus 1.5 points
Nutrition per 100 g
- Saturated fat 4.5 g / 100 g minus 5 points
- Salt 1.1 g / 100 g minus 3 points
- Energy 218 kcal / 100 g minus 1 points
- Protein 15.4 g / 100 g plus 2 points
100 − 76.5 = 23.5 → 24
Can’t score above 79. Contains malt syrup, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 218 kcal |
|---|---|
| Fat | 7.7 g |
| Saturated fat | 4.5 g |
| Trans fat | 0 g |
| Carbohydrates | 20.5 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fiber | 2.6 g |
| Protein | 15.4 g |
| Salt | 1.1 g |
Serving: 1 flauta (78 g)
Ingredients
- Tortilla (Enriched Wheat Flour Wheat Flour, Malted Barley, Ferrous Sulfate, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid)
- Water
- Corn Flour
- Vegetable Oil []
- Leavening (Sodium Bicarbonate, Sodium Acid Pyrophosphate, Sodium Aluminum Sulfate) (not recognized)
- Salt
- Calcium Propionate
- Mono-Diglycerides
- Fumaric Acid
- Potassium Sorbate
- Enzymes
- Sugar (high concern)
- Rice Flour
- Guar Gum
- Yeast
- Dough Conditioner)
- Chicken Breast with Rib Meat
- Pepper Jack Cheese (Pasteurized Milk, Cheese Cultures, Red and Green Jalapeño Peppers, Salt, Enzymes)
- Oaxaca Cheese (Cultured Pasteurized Milk and Skim Milk, Sea Salt, Enzymes, Natamycin [Natural Mold Inhibitor])
- Vinegar
- Lime Juice
- Jalapeño Peppers
- Water
- Cilantro
- Garlic Powder
- Onion Powder
- Sea Salt
- Cumin
- Sodium Alginate
- Fried in Canola Oil
- Rice Bran Oil
Label text, as published
Tortilla (Enriched Wheat Flour Wheat Flour, Malted Barley, Ferrous Sulfate, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Corn Flour, Vegetable Oil [May Contain Soybean and/or Palm Oils], Leavening [Sodium Bicarbonate, Sodium Acid Pyrophosphate, Sodium Aluminum Sulfate], Salt, Calcium Propionate, Mono-Diglycerides, Fumaric Acid, Potassium Sorbate, Enzymes, Sugar, Rice Flour, Guar Gum, Yeast, Dough Conditioner), Chicken Breast with Rib Meat, Pepper Jack Cheese (Pasteurized Milk, Cheese Cultures, Red and Green Jalapeño Peppers, Salt, Enzymes), Oaxaca Cheese (Cultured Pasteurized Milk and Skim Milk, Sea Salt, Enzymes, Natamycin [Natural Mold Inhibitor]), Vinegar, Lime Juice, Jalapeño Peppers, Water, Cilantro, Garlic Powder, Onion Powder, Sea Salt, Cumin, Sodium Alginate., Fried in Canola Oil and/or Rice Bran Oil.
Allergens and diets
Contains: Milk, Wheat, Gluten
May contain: Soy
- Not vegan
- Not vegetarian
- Not gluten-free
- Not palm-oil-free
Always check the package: recipes change.
Sources
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Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
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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Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“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
-
EFSA issues new advice on phosphates
“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”
efsa.europa.eu
-
“In addition, EFSA considers that the revised TWI is generally exceeded for high consumers, especially children, in a significant part of the Union.”
eur-lex.europa.eu
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11. List of Permitted Preservatives (Lists of Permitted Food Additives)
“B.2 Butylated Hydroxyanisole n/a (a) Active dry yeasts (a) Preservative (a) 1,000 ppm n/a”
canada.ca
-
“This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”
doi.org
-
Re-evaluation of mono- and di-glycerides of fatty acids (E 471) as food additives
“The available studies did not raise any concern with regard to genotoxicity.”
doi.org
-
“By applying a default uncertainty factor of 100, the Panel established a group ADI expressed as 11 mg sorbic acid/kg bw per day for sorbic acid (E 200) and its potassium salt (E 202).”
doi.org
-
21 CFR 182.3640 Potassium sorbate
ecfr.gov
-
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
-
“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
-
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome
“carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”
doi.org
-
“Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”
doi.org