Core Powerfoods Chicken Fried Rice
Core Powerfoods Chicken Fried Rice: independently scored 8.3/10 on Protein Score and 6.1/10 on Clean Score by ProteinScore.
40.1g protein per serve · 523 cal · 41.2g sugar · 1280mg sodium · 350g serve.
Overview
This is a meal of two extremes. On one hand, you get a massive 40.1-gram protein hit from real chicken breast, which is rare in the freezer aisle. On the other, it carries an astonishing 41.2 grams of sugar and 1280mg of sodium per serve, eating up nearly two-thirds of the daily 2000mg sodium limit. The sugar content, at 11.8g per 100g, is more than four times the ready meal category average we track. This comes from the honey-heavy sauce, which makes up a quarter of the meal. It's a reminder that 'high protein' doesn't always mean a lean nutritional profile, and we think the balance is off here. Compared with the brand's own Going Nuts Crunchy Satay Chicken, this tray has 1.2g less protein per 100g and a staggering 5.8g more sugar. While the absolute protein is high, the protein-per-calorie density is low, suggesting the carbs and sauce are doing more work than the chicken.
Protein Score: 8.3/10
Shoppers chasing a pure protein-per-calorie number might walk past this one in the freezer aisle. The meal's protein density sits at just 7.7 grams per 100 calories, which is padded with carbs and a very sweet sauce. While the absolute 40.1g protein hit is substantial, the efficiency is low, earning it a 6/10 that trails the field. That 40.1-gram protein figure is genuinely impressive for a single-serve tray and will certainly meet the needs of someone after a post-training refuel. It's an athlete-grade portion that puts it at the top of the shelf for sheer protein volume. The trade-off is that the protein is bundled with over 500 calories and a huge sugar load. For a leaner protein source, you'd look to other meals in the Core Powerfoods range that deliver a better protein-to-energy ratio.
Clean Score: 6.1/10
The long list of stabilisers and acidity regulators is what keeps this complex meal together in the freezer. With 36 ingredients and 12 additives, including preservatives and gums, this is a heavily processed tray that lands a 3.9/10 for its clean score, well below the category average. The ingredient list tells the story of a meal designed for a long shelf life and consistent texture after microwaving. Components like ham require their own suite of preservatives (250) and stabilisers (451, 452, 339), which adds to the total additive count. While there are no artificial sweeteners, the presence of modified starch, multiple acidity regulators, and vegetable gums places this firmly at the more processed end of the ready meal spectrum. It's the price of convenience for a multi-component meal like a fried rice.
Wins
- A huge 40.1g of protein per serve supports a post-gym refuel.
- Uses real chicken breast as the primary protein source.
- A convenient single-serve tray that heats in minutes.
Watch outs
- Extremely high sodium at 1280mg, 64% of the daily limit.
- Contains 41.2g of sugar per serve, mostly from honey.
- A long list of 36 ingredients including 12 additives.
Ingredients
(Chicken (27%), Honey Soy Ginger Sauce (25%)(Honey (50%), Soy Sauce (30%)(Fermented Soy Sauce (Water, Defatted Soy Beans, Wheat, Salt), Water, Sugar, Rice Wine, Acidity Regulators (262, 270)), Water, Garlic (4%), Ginger (4%), Modified Starch (1422), Citric Acid)), Rice (25%), Ham (8%)(Pork (75%), Water, Salt, Starch (Potato), Dextrose (Maize), Acidity Regulators (326, 262), Honey (Honey, Maltodextrin (Maize)), Stabilisers (451, 452, 339), Sugar, Food Acid (331), Antioxidant (316), Vegetable Fibre, Vegetable Gum, (407), Soy Protein, Hydrolysed Vegetable Protein, Preservative (250), Vegetable Oil), Peas (5%), Carrot (5%), Corn (5%).
33 ingredients.
Frequently asked questions
- How much sodium is in this meal?
- This meal contains 1280mg of sodium in a single 350g serve. That represents approximately 64% of the 2000mg daily sodium limit recommended for adults. This is a very high sodium load for one meal, largely driven by the soy sauce and processed ham. We would advise against eating this meal regularly if you are monitoring your sodium intake.
- Is this meal suitable for eating every day?
- In our view, this meal is not suitable for daily consumption. The combination of extremely high sodium (1280mg) and very high sugar (41.2g) makes it more of an occasional option. Eating this meal frequently would make it difficult to stay within the recommended daily limits for sodium and added sugar. We think it works best as a backup meal when you need a quick, high-energy refuel.
- How does this compare to other Core Powerfoods meals?
- This Chicken Fried Rice is one of the highest-sugar options in the brand's range that we have seen. For comparison, the Core Powerfoods Going Nuts Crunchy Satay Chicken has 1.2g more protein per 100g and 5.8g less sugar per 100g. While the 40.1g protein serve is high, other meals from the brand offer a more balanced nutritional profile with less sodium and sugar.
- Where can I buy Core Powerfoods meals?
- Core Powerfoods meals are typically stocked in the freezer aisle of major Australian supermarkets like Coles. You may also find them available for purchase directly from the brand's own website. Availability can vary by store location, so it is always best to check the freezer section of your local supermarket.
- How do you cook this ready meal?
- This is a frozen ready meal designed to be cooked in the microwave. You simply need to pierce the film on the tray and heat it for the recommended time, which is usually around 4-6 minutes. It's designed for maximum convenience, providing a hot, substantial meal with no preparation or extra cooking equipment required. It is not suitable for oven cooking.