Healthy Food Guide by KarbCoach
Birds Eye Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce: Food Integrity analysis
Quick answer
Lower integrity
Birds Eye chicken fried riced cauliflower white meat chicken with riced cauliflower, egg, broccoli, carrots & peas in sauce received a Food Integrity Score of 45 out of 100 (lower integrity). This reflects highly processed and high additive load. This is a frozen meal built on real vegetables and chicken, but the ingredient list is crowded with texture, binding, and flavor helpers. Its sodium is high at about 449 mg per serving, so it reads as an occasional convenience meal rather than an everyday staple. The vegetables and protein are the redeeming part, while the modified starches, gums, and isolated soy protein drive the lower integrity score. Main considerations include isolated soy protein, carrageenan, and multiple modified starches, vague flavoring and spice blend, and sodium phosphate and gums stacking texture helpers. Simpler options: Choose a meal with named vegetables, plain chicken, and fewer starches or gums; make a quick stir-fry at home with riced cauliflower, broccoli, and eggs for a similar profile.
Food Integrity Score 45/100
What stood out on the label?
- Highly processed
- High additive load
- Transparency: Medium
What to watch?
- Isolated soy protein, carrageenan, and multiple modified starches
- Vague flavoring and spice blend
- Sodium phosphate and gums stacking texture helpers
Simpler options to consider
- Choose a meal with named vegetables, plain chicken, and fewer starches or gums
- Make a quick stir-fry at home with riced cauliflower, broccoli, and eggs for a similar profile
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
- Birds Eye Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce
- Brand
- Birds Eye
- Category
- Prepared Meals (source: Frozen Dinners & Entrees)
- GTIN / UPC
00014500017383- Serving size
- 213 g
- 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
Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce
Birds Eye
Lower integrity
Warning Signs
Isolated soy protein, carrageenan, modified corn and potato starches, and xanthan gum stack up quickly in this bowl.
Consider This
Sodium phosphate, dextrose, flavoring, and sauce sugar are typical of factory-formulated frozen meal builds.
Good Substitutes
Stir-fry riced cauliflower, broccoli, carrots, and peas with plain chicken, egg, a splash of soy sauce, and garlic.
Overall Assessment
Lower integrityThis is a frozen meal built on real vegetables and chicken, but the ingredient list is crowded with texture, binding, and flavor helpers. Its sodium is high at about 449 mg per serving, so it reads as an occasional convenience meal rather than an everyday staple. The vegetables and protein are the redeeming part, while the modified starches, gums, and isolated soy protein drive the lower integrity score.
Key Highlights
What stood out
- Isolated soy protein, carrageenan, and multiple modified starches
- Vague flavoring and spice blend
- Sodium phosphate and gums stacking texture helpers
Family Watchlist
Ingredients some users may personally want to know about.
- Flavoring — Vague flavor system
- Carrageenan — Gum used for texture
- Xanthan gum — Gum used for texture
- Sodium phosphate — Phosphate used for moisture retention
Highest concern ingredients
- Flavoring (7/10) — Vague flavor system with no specifics.
- Carrageenan (6/10) — Gum used for texture in the chicken.
- Xanthan gum (6/10) — Gum used for texture in the egg product.
Better choice tips
- Choose a meal with named vegetables, plain chicken, and fewer starches or gums.
- Make a quick stir-fry at home with riced cauliflower, broccoli, and eggs for a similar profile.
Ingredients
Ingredient list
VEGETABLES (PARTIALLY COOKED RICED CAULIFLOWER, BROCCOLI, CARROTS, PEAS), COOKED CHICKEN (WHITE MEAT CHICKEN, WATER, OLIVE OIL, CONTAINS 2% OR LESS OF ISOLATED SOY PROTEIN PRODUCT [ISOLATED SOY PROTEIN, MODIFIED POTATO STARCH, CORN STARCH, CARRAGEENAN, SOY LECITHIN], DEXTROSE, POTASSIUM CHLORIDE, SALT, SODIUM PHOSPHATE, FLAVORING), SAUCE (WATER, SOY SAUCE [WATER, SOYBEANS, WHEAT, SALT], SUGAR, MODIFIED CORN STARCH, DISTILLED VINEGAR, SESAME SEED OIL, GARLIC POWDER, GROUND GINGER, SPICE), SCRAMBLED EGG PRODUCT (WHOLE EGGS, MODIFIED CORN STARCH, SALT, CITRIC ACID, XANTHAN GUM).
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
FlavoringConcern 7/10 — Higher concernVague ingredientWatchlist · Additive · Vague label term
What this is
Vague ingredient
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Vague flavor systems hide what is actually added.
Additional note
Unspecified flavor system with no further detail.
Family watchlist
Vague flavor system
Isolated soy protein productConcern 6/10 — Moderate concernIsolated proteinWatchlist
What this is
Isolated protein
Processing category
Processed
Main concern area
Processing
Why it matters
Isolated protein fractions signal formulation beyond simple cooking.
Additional note
Isolated protein used as a binder inside the chicken.
Family watchlist
Isolated protein used as a formulation helper
CarrageenanConcern 6/10 — Moderate concernGumWatchlist · Additive
What this is
Gum
Processing category
Synthetic / man-made
Main concern area
Family Watchlist
Why it matters
Gums are texture helpers many users want to track.
Additional note
Seaweed-derived gum used for texture in the chicken.
Family watchlist
Gum used for texture
Sodium phosphateConcern 6/10 — Moderate concernPhosphate additiveWatchlist · Additive
What this is
Phosphate additive
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Phosphates are moisture and texture helpers.
Additional note
Phosphate used to retain moisture and texture in meat.
Family watchlist
Phosphate used for moisture retention
View all 25 ingredient assessments
Xanthan gumConcern 6/10 — Moderate concernGumWatchlist · Additive
What this is
Gum
Processing category
Synthetic / man-made
Main concern area
Family Watchlist
Why it matters
Gums are texture helpers many users want to track.
Additional note
Fermentation-derived gum used for texture in the egg product.
Family watchlist
Gum used for texture
Modified potato starchConcern 5/10 — Moderate concernModified starchWatchlist · Additive
What this is
Modified starch
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Modified starches are texture-engineering inputs.
Additional note
Modified starch used for texture and binding.
Family watchlist
Modified starch used for texture
Sauce (water, soy sauce, sugar, modified corn starch, distilled vinegar, sesame seed oil, garlic powder, ground ginger, spice)Concern 5/10 — Moderate concernSauce baseWatchlist · Vague label term
What this is
Sauce base
Processing category
Processed
Main concern area
Processing
Why it matters
Sauce adds sugar, modified starch, and a spice blend.
Additional note
Sauce base with sugar, modified starch, and spice blend.
Family watchlist
Contains sugar and vague spice blend
Modified corn starchConcern 5/10 — Moderate concernModified starchWatchlist · Additive
What this is
Modified starch
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Modified starches are texture-engineering inputs.
Additional note
Modified starch used for sauce thickening.
Family watchlist
Modified starch used for texture
SpiceConcern 5/10 — Moderate concernVague ingredientWatchlist · Vague label term
What this is
Vague ingredient
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Unnamed spice blends can hide additives.
Additional note
Unspecified spice blend with no further detail.
Family watchlist
Vague spice blend
Modified corn starch (egg product)Concern 5/10 — Moderate concernModified starchWatchlist · Additive
What this is
Modified starch
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Modified starches are texture-engineering inputs.
Additional note
Modified starch used in the egg product.
Family watchlist
Modified starch used for texture
Soy lecithinConcern 4/10 — Mild concernEmulsifierWatchlist · Additive
What this is
Emulsifier
Processing category
Processed
Main concern area
Additive load
Why it matters
Emulsifiers are formulation helpers.
Additional note
Emulsifier from soybean processing.
Family watchlist
Emulsifier used in formulation
DextroseConcern 4/10 — Mild concernRefined sweetenerWatchlist
What this is
Refined sweetener
Processing category
Natural refined
Main concern area
Processing
Why it matters
A refined sugar added to a savory meal.
Additional note
Refined sugar used for sweetness and browning.
Potassium chlorideConcern 4/10 — Mild concernMineral additiveAdditive
What this is
Mineral additive
Processing category
Synthetic / man-made
Main concern area
Additive load
Why it matters
Used as a formulation helper for salty flavor.
Additional note
Salt substitute mineral used for flavor and sodium adjustment.
SugarConcern 4/10 — Mild concernRefined sweetenerWatchlist
What this is
Refined sweetener
Processing category
Natural refined
Main concern area
Processing
Why it matters
Refined sugar adds sweetness to the sauce.
Additional note
Refined sugar in the sauce.
Corn starchConcern 3/10 — Mild concernThickenerAdditive
What this is
Thickener
Processing category
Natural refined
Main concern area
Additive load
Why it matters
Refined starch used to thicken and bind.
Additional note
Refined starch used as a thickener.
Soy sauce (water, soybeans, wheat, salt)Concern 3/10 — Mild concernSeasoning
What this is
Seasoning
Processing category
Processed
Why it matters
Adds salt and soy flavor to the sauce.
Additional note
Fermented soy seasoning with salt.
Cooked chicken (white meat chicken)Concern 2/10 — Very low concernSimple food
What this is
Simple food
Processing category
Processed
Main concern area
Processing
Why it matters
Protein base, though it is pre-cooked with added water.
Additional note
Cooked chicken with water and olive oil added.
SaltConcern 2/10 — Very low concernSeasoning
What this is
Seasoning
Processing category
Natural refined
Why it matters
Seasoning salt adds to the high sodium content.
Additional note
Salt for seasoning.
Sesame seed oilConcern 2/10 — Very low concernFlavor oil
What this is
Flavor oil
Processing category
Processed
Why it matters
Adds nutty flavor in small amounts.
Additional note
Oil used for flavor in the sauce.
Citric acidConcern 2/10 — Very low concernAcidulantAdditive
What this is
Acidulant
Processing category
Processed
Main concern area
Additive load
Why it matters
Common acid used for tang and preservation.
Additional note
Acidulant used as a preservative and tang.
Vegetables (partially cooked riced cauliflower, broccoli, carrots, peas)Concern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Real vegetables form the base of the dish.
Additional note
Whole vegetables, partially cooked for convenience.
Distilled vinegarConcern 1/10 — Very low concernAcidulant
What this is
Acidulant
Processing category
Processed
Why it matters
Simple acid used for flavor.
Additional note
Acidulant used for tang.
Garlic powderConcern 1/10 — Very low concernSpice
What this is
Spice
Processing category
Processed
Why it matters
Simple ground seasoning.
Additional note
Dried ground garlic.
Ground gingerConcern 1/10 — Very low concernSpice
What this is
Spice
Processing category
Processed
Why it matters
Simple ground spice.
Additional note
Dried ground ginger.
Scrambled egg product (whole eggs)Concern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Real eggs form the base of the egg product.
Additional note
Whole eggs as the base of the egg product.
This Food Integrity score estimates how closely a food resembles a simple, recognizable ingredient 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
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: Sweetener/sugar ingredients (Mentions "sugar", "dextrose". See ingredients for details.)
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", "soy sauce", "sodium phosphate". See ingredients for details.)
This product has 1 additional signal for this goal.
GLP-1 Eating Support
MixedMetabolic Health
For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "dextrose". See ingredients for details.)
This product has 1 additional signal for this goal.
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/sugar ingredients (Mentions "sugar", "dextrose". See ingredients for details.)
Appetite & Portion Awareness
MixedMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener/sugar ingredients (Mentions "sugar", "dextrose". 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 "chicken", "egg", "soy protein". 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 "chicken", "egg", "soy protein". See ingredients for details.)
Vegetarian
Watch-outsDietary Patterns
For someone prioritizing Vegetarian, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Meat/seafood ingredients (Mentions "chicken", "meat". 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 "chicken", "meat", "egg". 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 "chicken", "meat", "egg". See ingredients for details.)
Pescatarian
Watch-outsDietary Patterns
For someone prioritizing Pescatarian, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Land-meat ingredients (Mentions "chicken". 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: Sweetener/sugar ingredients (Mentions "sugar", "dextrose". 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: Sweetener/sugar ingredients (Mentions "sugar", "dextrose". See ingredients for details.)
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat". See ingredients for details.)
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: Higher processing level (Highly processed)
This product has 3 additional signals for this goal.
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: Higher processing level (Highly processed)
This product has 3 additional signals for this goal.
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: Higher processing level (Highly processed)
This product has 3 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 "olive oil", "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 "wheat", "corn", "soy". See ingredients for details.)
This product has 1 additional signal for this goal.
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". 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.
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 Birds Eye Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce highly processed?
Food Integrity lists processing level as Highly 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?
Birds Eye Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce shows about 4.05g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Birds Eye Chicken Fried Riced Cauliflower White Meat Chicken With Riced Cauliflower, Egg, Broccoli, Carrots & Peas In Sauce: 7.01g total sugar per serving; sweetener signals include dextrose, sugar. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Vegetable-forward: cauliflower, broccoli, carrots, peas; Meaningful protein from chicken and egg (~10g); Moderate fiber (~4g) per serving.
What prevented a perfect Longevity Score?
Key concerns noted include: Sodium ~449mg per serving from sauce and processed chicken; Processed chicken with soy protein isolate, phosphate, carrageenan; Added sugar in sauce (dextrose and sugar).
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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