Healthy Food Guide by KarbCoach
Amy's Light&lean Quinoa & Black Beans With Butternut Squash & Chard: Longevity analysis
Quick answer
Everyday Choice
Amy's light&lean quinoa & black beans with butternut squash & chard received a Longevity Score of 93 out of 100 (everyday choice). Whole-food, plant-forward bowl with beans, quinoa, and vegetables; sodium is moderate and calories are low. Strengths include organic whole-food ingredients: beans, quinoa, squash, chard, good fiber (~7g) per serving, and plant protein from black beans and quinoa, while main considerations include moderate sodium (~329 mg per serving), tamari (soy) and added salt, and expeller-pressed safflower/sunflower oil listed.
Longevity Score 93/100
What helped the score?
- Organic whole-food ingredients: beans, quinoa, squash, chard
- Good fiber (~7g) per serving
- Plant protein from black beans and quinoa
What held the score back?
- Moderate sodium (~329 mg per serving)
- Contains tamari (soy) and added salt
- Expeller-pressed safflower/sunflower oil listed
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 Light&lean Quinoa & Black Beans With Butternut Squash & Chard
- Brand
- Amy's
- Category
- Prepared Meals (source: Frozen Dinners & Entrees)
- GTIN / UPC
00042272009022- Serving size
- 227 g (1 bowl)
- 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
Light&lean Quinoa & Black Beans With Butternut Squash & Chard
KarbCoach Recommendation
Everyday Choice
Whole-food, plant-forward bowl with beans, quinoa, and vegetables; sodium is moderate and calories are low.
What Stands Out
High Protein
10g protein
20% DVExcellent Fiber
7g fiber
25% DVReal Black Beans And Qu…
Primary protein source
Contains Seed Oils
expeller pressed high oleic saf…
Whole Foods
organic black beans, organic qu…
Limited Additives
Few major additives
DV = Percent of Daily Value based on a 2,000 calorie diet
Key Positives
- Organic whole-food ingredients: beans, quinoa, squash, chard
- Good fiber (~7g) per serving
- Plant protein from black beans and quinoa
- Low saturated fat and minimal additives
Key Concerns
- Moderate sodium (~329 mg per serving)
- Contains tamari (soy) and added salt
- Expeller-pressed safflower/sunflower oil listed
Ingredient Signals
Primary protein
Whole-food ingredients
Processing signals
Seed oils
Ingredients
Ingredient list
ORGANIC BLACK BEANS, ORGANIC QUINOA, FILTERED WATER, ORGANIC ONIONS, ORGANIC BUTTERNUT SQUASH, ORGANIC SWISS CHARD, ORGANIC TOMATO PURE, ORGANIC MUSHROOMS, ORGANIC CARROTS, ORGANIC GINGER PURE (FILTERED WATER, ORGANIC GINGER), EXTRA VIRGIN OLIVE OIL, ORGANIC TAMARI (WATER, ORGANIC SOYBEANS, ORGANIC ALCOHOL [TO PRESERVE FRESHNESS], SALT), ORGANIC CILANTRO, ORGANIC CELERY, SEA SALT, ORGANIC GARLIC, EXPELLER PRESSED HIGH OLEIC SAFFLOWER AND/OR SUNFLOWER OIL, BLACK PEPPER, SPICES.
Formulations can vary — check the package label for the final word.
Macronutrients
Calories
41
2% DVTotal Carbs
39g
14% DVProtein
10g
20% DVSaturated Fat
0g
0% DVFiber
7g
25% DVNet Carbs
32g
12% DVSugar
5g
Added Sugar
0g
0% DVTotal Fat
4.5g
6% DVSodium
329mg
14% DVCholesterol
0mg
0% DVUnsaturated Fat
4.5g
DV = Percent of Daily Value based on a 2,000 calorie diet
Nutrition at a Glance
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 41 | 2% DV |
| Total Carbs | 39g | 14% DV |
| Protein | 10g | 20% DV |
| Saturated Fat | 0g | 0% DV |
| Fiber | 7g | 25% DV |
| Net Carbs | 32g | 12% DV |
| Sugar | 5g | — |
| Added Sugar | 0g | 0% DV |
| Total Fat | 4.5g | 6% DV |
| Sodium | 329mg | 14% DV |
| Cholesterol | 0mg | 0% DV |
| Unsaturated Fat | 4.5g | — |
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
MixedMetabolic Health
For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Higher net carbs (32g)
This product has 2 additional signals 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: Added-sodium ingredients (Mentions "salt", "sea salt". See ingredients for details.)
This product has 3 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 (10g)
This product has 2 additional signals 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", "quinoa". 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: Modest calories per serving (41 kcal)
This product has 2 additional signals for this goal.
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 (39g)
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 (10g)
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: Moderate protein (10g)
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 "black bean", "quinoa", "carrot". 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 "black bean", "quinoa", "carrot". 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 "black bean", "quinoa", "carrot". 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 (32g)
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 (32g)
Minimally Processed Eating
SupportiveDietary Patterns
For someone prioritizing Minimally Processed Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (organic black beans, organic quinoa)
Whole-Food Focused Eating
SupportiveDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (organic black beans, organic quinoa)
Reduce Ultra-Processed Foods
SupportiveDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the available data suggest this product may align in helpful ways.
A supportive signal: Whole-food signals (organic black beans, organic quinoa)
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: High fiber (7g)
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 "bean". See ingredients for details.)
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "olive oil", "extra virgin olive". See ingredients for details.)
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 Light&lean Quinoa & Black Beans With Butternut Squash & Chard 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.
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 Light&lean Quinoa & Black Beans With Butternut Squash & Chard shows about 7.04g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Amy's Light&lean Quinoa & Black Beans With Butternut Squash & Chard: 0g added 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 whole-food ingredients: beans, quinoa, squash, chard; Good fiber (~7g) per serving; Plant protein from black beans and quinoa.
What prevented a perfect Longevity Score?
Key concerns noted include: Moderate sodium (~329 mg per serving); Contains tamari (soy) and added salt; Expeller-pressed safflower/sunflower oil listed.
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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