Healthy Food Guide by KarbCoach
Amy's Black Bean Vegetable Enchilada: Food Integrity analysis
Quick answer
High integrity
Amy's black bean vegetable enchilada received a Food Integrity Score of 84 out of 100 (high integrity). This reflects lightly processed and low additive load. This reads like a mostly recognizable vegetable and bean enchilada with category-normal processing and few additives. It's a solid choice to consider based on your overall diet, though the sodium is notable for a single tray, and the spices entry is vague. Main considerations include refined high oleic safflower/sunflower oil, vague spices entry, and refined tapioca starch and rice flour. Simpler options: Choose a version with a named single oil or make it at home with olive oil; look for a lower-sodium option if you're watching salt intake.
Food Integrity Score 84/100
What stood out on the label?
- Lightly processed
- Low additive load
- Transparency: High
What to watch?
- Refined high oleic safflower/sunflower oil
- Vague spices entry
- Refined tapioca starch and rice flour
Simpler options to consider
- Choose a version with a named single oil or make it at home with olive oil
- Look for a lower-sodium option if you're watching salt intake
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Amy's Black Bean Vegetable Enchilada
- Brand
- Amy's
- Category
- Prepared Meals (source: Frozen Dinners & Entrees)
- GTIN / UPC
00042272000814- Serving size
- 269 g (1 tray)
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Black Bean Vegetable Enchilada
Amy's
High integrity
Warning Signs
Refined-looking inputs like expeller pressed high oleic safflower/sunflower oil and tapioca starch appear, though the core is recognizable vegetables and beans.
Consider This
The vague "spices" entry and tofu's magnesium chloric coagulant add a bit of formulation-style complexity, but nothing heavily engineered stands out.
Good Substitutes
Make a homemade version with corn tortillas, black beans, zucchini, tomato, and onion, using a simple oil you control.
Overall Assessment
High integrityThis reads like a mostly recognizable vegetable and bean enchilada with category-normal processing and few additives. It's a solid choice to consider based on your overall diet, though the sodium is notable for a single tray, and the spices entry is vague.
Key Highlights
What stood out
- Refined high oleic safflower/sunflower oil
- Vague spices entry
- Refined tapioca starch and rice flour
Family Watchlist
Ingredients some users may personally want to know about.
- Expeller pressed high oleic safflower and/or sunflower oil — Refined seed oil with unclear specific source.
- Spices — Vague catch-all ingredient.
Highest concern ingredients
- Expeller pressed high oleic safflower and/or sunflower oil (4/10) — Refined seed oil with ambiguous source.
- Spices (3/10) — Vague undisclosed blend.
- Organic tapioca starch (3/10) — Refined starch for texture.
Better choice tips
- Choose a version with a named single oil or make it at home with olive oil.
- Look for a lower-sodium option if you're watching salt intake.
Ingredients
Ingredient list
FILTERED WATER, ORGANIC CORN TORTILLAS (ORGANIC WHITE CORN, WATER, TRACE OF LIME), ORGANIC ZUCCHINI, ORGANIC TOMATO PURE, ORGANIC TOFU (FILTERED WATER, ORGANIC SOYBEANS, MAGNESIUM CHLORIDE), ORGANIC BLACK BEANS, ORGANIC CORN, ORGANIC ONIONS, EXPELLER PRESSED HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, ORGANIC SWEET RICE FLOUR, ORGANIC BELL PEPPERS, SPICES, ORGANIC TAPIOCA STARCH, OLIVES, SEA SALT, ORGANIC GARLIC, ORGANIC GREEN CHILES, CHIVES.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Expeller pressed high oleic safflower and/or sunflower oilConcern 4/10 — Mild concernRefined oilWatchlist · Vague label term
What this is
Refined oil
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Refined oil whose exact source is listed as either/or.
Additional note
Refined vegetable oil; the and/or wording is slightly unclear.
Family watchlist
Refined seed oil listed with unclear specific source.
SpicesConcern 3/10 — Mild concernVague ingredientWatchlist · Vague label term
What this is
Vague ingredient
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Broad spice label hides specific components.
Additional note
Broad category, specific spices not disclosed.
Family watchlist
Vague catch-all ingredient with undisclosed components.
Organic tapioca starchConcern 3/10 — Mild concernThickenerAdditive
What this is
Thickener
Processing category
Natural refined
Main concern area
Processing
Why it matters
Refined starch often used for texture and binding.
Additional note
Refined starch used for texture.
Organic tofu (filtered water, organic soybeans, magnesium chloride)Concern 2/10 — Very low concernSimple food
What this is
Simple food
Processing category
Processed
Main concern area
Processing
Why it matters
Coagulant is a mild, traditional processing aid.
Additional note
Traditional tofu with magnesium chloride coagulant.
View all 18 ingredient assessments
Organic sweet rice flourConcern 2/10 — Very low concernSimple food
What this is
Simple food
Processing category
Natural refined
Main concern area
Processing
Why it matters
Milled starch-based flour, common and recognizable.
Additional note
Refined rice flour, mild refinement.
Organic corn tortillas (organic white corn, water, trace of lime)Concern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Processed
Main concern area
Processing
Why it matters
Traditional corn tortilla preparation with recognizable inputs.
Additional note
Nixtamalized corn tortilla, category-normal processing.
Sea saltConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple seasoning; sodium is notable at this serving.
Additional note
Salt, sodium contributor.
Filtered waterConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Basic hydration ingredient with no formulation concern.
Additional note
Simple water, no concern.
Organic zucchiniConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable whole vegetable.
Additional note
Whole vegetable, no concern.
Organic tomato pureConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable tomato ingredient.
Additional note
Tomato puree, simple food.
Organic black beansConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole bean ingredient.
Additional note
Whole legume, no concern.
Organic cornConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole grain vegetable.
Additional note
Whole corn, no concern.
Organic onionsConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole vegetable.
Additional note
Whole vegetable, no concern.
Organic bell peppersConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole vegetable.
Additional note
Whole vegetable, no concern.
OlivesConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole food.
Additional note
Whole fruit, no concern.
Organic garlicConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole food.
Additional note
Whole vegetable, no concern.
Organic green chilesConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole food.
Additional note
Whole vegetable, no concern.
ChivesConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Recognizable whole herb.
Additional note
Whole herb, no concern.
This Food Integrity score estimates how close an ingredient list looks to a simple, recognizable profile. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Low-Spike Stability
SupportiveMetabolic Health
For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.
A supportive signal: Fiber-related ingredients (Mentions "black bean". See ingredients for details.)
Heart-Healthy Eating
Watch-outsMetabolic Health
For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Added-sodium ingredients (Mentions "salt", "sea salt". See ingredients for details.)
GLP-1 Eating Support
SupportiveMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "tofu". See ingredients for details.)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
SupportiveMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.
A supportive signal: Fiber-related ingredients (Mentions "black bean". See ingredients for details.)
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "tofu". See ingredients for details.)
This product has 1 additional signal for this goal.
Workout Recovery
SupportiveAthletic Performance
For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "tofu". See ingredients for details.)
Strength & Protein Focus
SupportiveAthletic Performance
For someone prioritizing Strength & Protein Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "tofu". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "tofu", "black bean". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "tofu", "black bean". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "tofu", "black bean". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "tortilla". See ingredients for details.)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Carb-dense ingredients (Mentions "flour", "tortilla". See ingredients for details.)
Minimally Processed Eating
MixedDietary Patterns
For someone prioritizing Minimally Processed Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 2 additional signals for this goal.
Whole-Food Focused Eating
MixedDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 2 additional signals for this goal.
Reduce Ultra-Processed Foods
MixedDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Expeller pressed high oleic safflower and/or sunflower oil)
This product has 2 additional signals for this goal.
Mediterranean-Style Eating
SupportiveDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Mediterranean-style ingredients (Mentions "tomato", "olive", "garlic". See ingredients for details.)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "flour", "corn", "bean". See ingredients for details.)
Athletic Fueling
NeutralAthletic Performance
For someone prioritizing Athletic Fueling, the Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is Amy's Black Bean Vegetable Enchilada highly processed?
Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
How much fiber is in one serving?
Amy's Black Bean Vegetable Enchilada shows about 5.92g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Amy's Black Bean Vegetable Enchilada: 4.01g total sugar per serving. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Organic black beans, vegetables, and tofu as main components; Good fiber at about 6g per serving; Short, mostly recognizable ingredient list.
What prevented a perfect Longevity Score?
Key concerns noted include: Sodium around 790mg per serving; Calorie-dense at about 331 kcal; Seed/high-oleic oil used in the sauce base.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same prepared meals differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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