Healthy Food Guide by KarbCoach
Amy's Broccoli & Cheddar Bake: Longevity analysis
Quick answer
Occasional Choice
Amy's broccoli & cheddar bake received a Longevity Score of 68 out of 100 (occasional choice). Organic vegetable-and-cheese bake with decent protein, but refined rice pasta, cheese, and sodium weigh it down. Strengths include organic broccoli and olive oil, moderate protein from milk, cheese, and soy, and simple organic ingredient base, while main considerations include refined rice and potato starch with low fiber, sodium near 600 mg per cup, and cheese and butter raise saturated fat.
Longevity Score 68/100
What helped the score?
- Contains organic broccoli and olive oil
- Moderate protein from milk, cheese, and soy
- Simple organic ingredient base
What held the score back?
- Refined rice and potato starch with low fiber
- Sodium near 600 mg per cup
- Cheese and butter raise saturated fat
You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Amy's Broccoli & Cheddar Bake
- Brand
- Amy's
- Category
- Prepared Meals (source: Frozen Dinners & Entrees)
- GTIN / UPC
00042272013982- Serving size
- 215 g (1 cup)
- 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
Amy's
Broccoli & Cheddar Bake
KarbCoach Recommendation
Occasional Choice
Organic vegetable-and-cheese bake with decent protein, but refined rice pasta, cheese, and sodium weigh it down.
What Stands Out
High Protein
15g protein
30% DVHigh Sodium
600mg sodium
26% DVLow Fiber
1.9g fiber
7% DVHigh Sat. Fat
9g saturated fat
45% DVRefined Grains
refined rice flour pasta
Added Sweetener
organic agave syrup
Contains Seed Oils
high oleic safflower and/or sun…
Whole Foods
organic broccoli, organic extra…
DV = Percent of Daily Value based on a 2,000 calorie diet
Key Positives
- Contains organic broccoli and olive oil
- Moderate protein from milk, cheese, and soy
- Simple organic ingredient base
- Low sugar per serving
Key Concerns
- Refined rice and potato starch with low fiber
- Sodium near 600 mg per cup
- Cheese and butter raise saturated fat
- Contains annatto color and multiple starches
Ingredient Signals
Primary protein
Whole-food ingredients
Processing signals
Additives
Seed oils
Added sweeteners
Ingredients
Ingredient list
ORGANIC RICE PASTA (ORGANIC RICE FLOUR, FILTERED WATER, ORGANIC POTATO STARCH, ORGANIC LOW FAT SOY FLOUR, ORGANIC RICE STARCH), ORGANIC LOW FAT MILK, ORGANIC BROCCOLI, WHITE CHEDDAR CHEESE (PASTEURIZED MILK, CULTURE, SALT, ENZYMES [WITHOUT ANIMAL ENZYMES OR RENNET]), ORGANIC RICE FLOUR, FILTERED WATER, BUTTER (CREAM, SALT), ORGANIC SWEET RICE FLOUR, ORGANIC TAPIOCA STARCH, ORGANIC EXTRA VIRGIN OLIVE OIL, ORGANIC AGAVE SYRUP, SEA SALT, ORGANIC HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, ORGANIC POTATOES, YEAST, ORGANIC POTATO FLOUR, ORGANIC ANNATTO (COLOR), ORGANIC RICE BRAN EXTRACT.
Formulations can vary — check the package label for the final word.
Macronutrients
Calories
370
19% DVTotal Carbs
41g
15% DVProtein
15g
30% DVSaturated Fat
9g
45% DVFiber
1.9g
7% DVNet Carbs
39.1g
14% DVSugar
4g
Total Fat
16g
21% DVSodium
600mg
26% DVUnsaturated Fat
7g
DV = Percent of Daily Value based on a 2,000 calorie diet
Nutrition at a Glance
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 370 | 19% DV |
| Total Carbs | 41g | 15% DV |
| Protein | 15g | 30% DV |
| Saturated Fat | 9g | 45% DV |
| Fiber | 1.9g | 7% DV |
| Net Carbs | 39.1g | 14% DV |
| Sugar | 4g | — |
| Total Fat | 16g | 21% DV |
| Sodium | 600mg | 26% DV |
| Unsaturated Fat | 7g | — |
DV = Percent of Daily Value based on a 2,000 calorie diet
Amounts are per labeled serving from source data. Check the package for the final values.
Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.
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
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (39.1g)
This product has 1 additional signal for this goal.
Heart-Healthy Eating
MixedMetabolic Health
For someone prioritizing Heart-Healthy Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Higher saturated fat (9g)
This product has 2 additional signals for this goal.
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: Higher protein (15g)
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (organic agave syrup)
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: Helpful protein (15g)
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (41g)
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: Recovery protein (15g)
This product has 1 additional signal for this goal.
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: High protein (15g)
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 "broccoli". See ingredients for details.)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "butter", "cream". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "butter", "cream". 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: Higher net carbs (39.1g)
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: Net carbs above typical keto snack range (39.1g)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (organic agave syrup)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (organic agave syrup)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (organic agave syrup)
Mediterranean-Style Eating
MixedDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Higher saturated fat (9g)
This product has 3 additional signals for this goal.
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", "rice", "soy". See ingredients for details.)
This product has 2 additional signals for this goal.
Healthy Fat Focus
MixedDietary Patterns
For someone prioritizing Healthy Fat Focus, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Higher saturated fat (9g)
This product has 1 additional signal for this goal.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Longevity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Longevity 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 Longevity analysis
What the Longevity analysis evaluates
The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.
Nutrients, balance, processing, and ingredients
Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.
Who may prioritize Longevity
People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.
How Longevity differs from Food Integrity
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. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.
Why the analyses overlap—and why to review both
The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.
Common questions about this product
Is Amy's Broccoli & Cheddar Bake highly processed?
Food Integrity lists processing level as Moderately processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
Amy's Broccoli & Cheddar Bake shows about 1.94g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Amy's Broccoli & Cheddar Bake: 4g total sugar per serving; sweetener signals include organic agave syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Contains organic broccoli and olive oil; Moderate protein from milk, cheese, and soy; Simple organic ingredient base.
What prevented a perfect Longevity Score?
Key concerns noted include: Refined rice and potato starch with low fiber; Sodium near 600 mg per cup; Cheese and butter raise saturated fat.
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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