That crumb on your schnitzel could be adding the same carbs as two slices of bread. And the multigrain box that looks like the healthy choice might be the worst one on the shelf.

This week on The Nutrition Couch, Susie Burrell and Leanne Ward tackle the supermarket breadcrumb aisle for the first time in around 360 episodes. Then they unpack new research on B vitamins and migraines, and review a crumbed chicken that actually gets a pass from Leanne. They also answer a listener question about the kids’ greens gummies you’ve probably spotted at the chemist.

What’s really in your breadcrumbs
Susie compares the classic boxed crumbs many of us grew up with against today’s panko options. One of the boxed crumbs has an ingredient list so long it should go straight back on the shelf. You’ll hear why around 50 g of crumb, roughly four tablespoons, can add 200 calories and more than 30 g of carbs to a single piece of chicken. Susie also shares which panko brands have the cleanest labels, and Leanne explains why a client of hers was horrified by the label on a multigrain crumb. Plus Susie and Leanne’s tips for making your own crumb at home with wholegrain bread or LSA, and when store-bought panko is actually the better choice.

Vitamin B6, folate and migraines
A study of more than 7,000 adults found that people with higher dietary intakes of vitamin B6 and folate were less likely to report severe headache or migraine. Leanne explains why this observational research has real limits and which foods to focus on first. She also explains why she’s cautious about B6 supplements, given reports of nerve symptoms like tingling and numbness even at doses many people would consider low. Then she shares the nutrient with stronger trial evidence for migraine prevention, and why you should talk to your GP or dietitian before trying it.

Product review: Steggles High Protein Chicken Tenders
The tenders are 71% chicken, with more than 40 g of protein per serve and under 10 g of carbs. Susie thinks this could be one of the best crumbed chicken options in the supermarket right now. Leanne, our resident high-protein sceptic, mostly agrees, but she points out exactly how that extra protein gets in there. She also suggests what to serve the tenders with to keep them a genuinely healthy midweek dinner.

Listener question: are greens gummies worth it for fussy eaters?
A parent asks whether Little Swisse Fussy Eater Greens Gummies are worth adding to a fussy toddler’s diet. Leanne breaks down the label, including how little of each gummy is actually greens and what most of it is made of instead. She also shares what she would choose for a fussy eater who genuinely needs to fill nutrient gaps.

If you’ve got a schnitzel lover, a migraine sufferer or a fussy eater at home, send this one their way. New episodes every Wednesday.