Core Powerfoods Parma & Mash
Core Powerfoods Parma & Mash: independently scored 8.5/10 on Protein Score and 6.8/10 on Clean Score by ProteinScore.
48g protein per serve · 440 cal · 7.9g sugar · 1060mg sodium · 350g serve.
Overview
More than half your daily sodium limit in one tray is a number that demands attention. This meal hits 1060mg of sodium per serve, which is roughly 53% of the 2000mg daily maximum. For a ready meal, that's exceptionally high and frames this as a one-off convenience play rather than a regular weeknight dinner. Compared with the brand's own Penne Bolognese, this Parma & Mash matches it for protein density but comes in with slightly less sugar. The bigger story across the Core Powerfoods range is the consistently high protein, but also the trade-off in processing and additives required to get there. This meal sits right on the brand's average for its Clean Score, signalling a familiar pattern of convenience over clean ingredients. The 8.4g of saturated fat per serve is also a figure worth noting, pushing the upper limits for a single meal. And with zero fibre, the whole-food feel is absent. It's a meal built for a single purpose: delivering a massive protein hit with maximum convenience, found in the freezer aisle at Coles. We see it as a post-training refuel when the kitchen feels a mile away, not a staple for the weekly rotation.
Protein Score: 8.5/10
This is a seriously protein-dense meal for the supermarket freezer aisle. The 48 grams of protein in a single 350g tray is athlete-grade, landing a 7.7/10 score that clears the category average. It's efficient, too, with 10.9g of protein for every 100 calories. That protein comes from real chicken breast, which makes up a quarter of the meal, supported by ham and cheese. It's a genuine high-protein dinner, not a light snack masquerading as a meal, and easily meets the needs of someone looking for a substantial post-training refuel. Against the broader ready meal category, this is one of the highest protein-per-serve options you can find in a major supermarket. It's built for anyone who prioritises a big protein number above all else and is willing to accept the trade-offs that come with it.
Clean Score: 6.8/10
Core Powerfoods consistently uses a long list of ingredients to deliver shelf-stable, high-protein meals, and this one is no exception. With 44 ingredients, including 14 numbered additives, it lands a 5/10 for its Clean Score. This sits below the typical ready meal we've analysed. The additive list includes preservatives like sodium benzoate (211) and potassium sorbate (202), stabilisers, and acidity regulators. These are what give the meal its long life in the freezer and ensure the sauce and texture hold together after microwaving. It's the price of convenience for a complex meal like a parma. For shoppers chasing a shorter, more whole-food-focused ingredient list, this won't be the right fit. The score reflects a highly processed product, trading a clean ingredient panel for a huge protein serve and the ability to have dinner ready in minutes.
Wins
- A huge 48g of protein per serve for a serious post-training refuel.
- Made with real chicken breast and potato as the top two ingredients.
- A sub-450 calorie meal that delivers a significant protein load.
Watch outs
- Over half the daily sodium limit (1060mg) in a single 350g tray.
- A long list of 44 ingredients, including 14 gums, preservatives and stabilisers.
- Contains zero grams of fibre, missing a key whole-food signal.
Ingredients
Chicken (26%), Potato (26%)(Potato (76%), Reconstituted Milk, Butter (Milk)(5%), Salt, White Pepper), Pasta Sauce (23%)(Tomato (Tomato, Tomato Juice, Citric Acid, Salt, Firming Agent (509)), Water, Tomato Paste (Tomato Paste, Food Acid (330)), Onion, Sugar, Canola Oil, Modified Starch (1422), Salt, Garlic, Vinegar, Natural Flavour, Citric Acid, Herbs, Spices, Xanthan Gum, Preservative (202), Preservative (211)), Ham (9%)(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), Cheese (Milk)(8%), Peas
44 ingredients.
Frequently asked questions
- How much sodium is in a Core Powerfoods Parma & Mash?
- A single 350g serve of Core Powerfoods Parma & Mash contains 1060mg of sodium, which is around 53% of the 2,000mg daily limit suggested for Australian adults. This is a significant sodium load for one meal, placing it at the higher end of ready meals we've analysed for 2026. While convenient, the high sodium content means it's best treated as an occasional meal rather than a daily staple, especially for anyone monitoring their blood pressure or overall sodium intake.
- Is Core Powerfoods Parma & Mash a stronger on the numbers meal?
- We can't say if it's a stronger on the numbers choice for you specifically, but the data for 2026 shows a significant trade-off. On one hand, it delivers an impressive 48 grams of protein in a 440-calorie tray, making it a very effective post-training meal. On the other hand, it carries 1060mg of sodium (over half the daily limit) and contains 44 ingredients, including 14 additives. For Australian shoppers prioritising high protein above all else, it serves a purpose, but it's not a meal we'd frame as a nutritional all-rounder.
- How much protein is in the Parma & Mash meal?
- The Core Powerfoods Parma & Mash contains 48 grams of protein in a 350g single-serve tray. This is an exceptionally high protein count for a supermarket ready meal, putting it firmly in the 'athlete-grade' category we use for meals with over 40g of protein. The protein comes primarily from the 26% chicken breast, with smaller amounts from the ham, cheese, and soy protein. This makes it one of the most protein-dense options in the freezer aisle.
- Is Core Powerfoods a good protein brand?
- We don't give brand-wide verdicts, but Core Powerfoods consistently delivers on its high-protein promise across its range of ready meals. This Parma & Mash, for example, packs 48g of protein per serve, which is well above the typical ready meal. The brand's trade-off is often on the ingredient side, using longer ingredient lists and additives to achieve shelf stability and flavour. If your main goal is hitting a high protein target with maximum convenience, their products are very effective.
- What's in the Core Powerfoods Parma & Mash?
- The meal is built on a base of chicken (26%) and potato (26%), with a tomato-based pasta sauce, ham, and cheese. The full ingredient list runs to 44 items, including various components for the sauce and ham. It contains 14 additives, including preservatives like sodium nitrite (250) and potassium sorbate (202), stabilisers, and gums to maintain its texture and shelf life. There is no fibre listed in the nutritional panel.
- Core Powerfoods Parma & Mash vs Penne Bolognese: which is better?
- Choosing between the two depends on your priorities. Both the Parma & Mash and the Penne Bolognese from Core Powerfoods deliver an identical 13.7g of protein per 100g, so they are equally protein-dense. The Parma has slightly less sugar, but it carries a much higher sodium load. If you need the absolute highest protein-per-serve, the Parma's larger portion size gives it the edge, but if you're looking for a more moderate meal, the Bolognese is a more balanced option within the brand's lineup.
- Where can I buy Core Powerfoods meals in Australia?
- Core Powerfoods meals are widely available in the freezer aisle of major Australian supermarkets, with this Parma & Mash meal listed at Coles. You can typically find the range alongside other high-protein and fitness-focused ready meals. While they are a fixture in supermarkets, the brand may also sell directly from their own website, which is worth checking for range and availability.