KNORR RICE & PASTA BLEND IN A SWEET SOY SAUCE WITH GINGER & SESAME
KNORR RICE & PASTA BLEND scores 44/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content.
This KNORR product has a FoodScore of 44/100, indicating a Poor nutritional rating.
A serving contains 890.41mg of sodium, which is a significant contributor to its lower score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to generic whole-grain rice, this product offers less fiber and higher sodium.
Consider this product as an occasional side dish rather than a regular staple.
Scores -3 points above the grain category average (47/100 across 2269 foods).
Fiber
2.7g
10% of Daily Value
Protein
8.22g
16% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
890.41mg
39% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (8.2g)+4
Micronutrients (Iron)+2
−
What holds it back
Sodium (890.4mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 44
The KNORR RICE & PASTA BLEND receives a FoodScore of 44/100, placing it in the 'Poor' category. This score is largely influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. While the product does offer some nutritional positives, such as 8.22g of protein and 2.7g of fiber per 100g, these are offset by other factors. A major concern is the high sodium content, at 890.41mg per 100g, which contributes negatively to its score. The ingredient list includes maltodextrin, a common additive in processed foods, and enriched grains rather than whole grains, which impacts its overall nutritional density. When compared to the generic whole-grain equivalent, this KNORR product provides less dietary fiber and significantly more sodium, making it a less optimal choice for regular consumption.
Health benefits
What the nutrients in knorr rice & pasta blend in a sweet soy sauce with ginger & sesame actually do for you, grounded in established dietary science.
Source of Iron
This KNORR product provides 2.47mg of iron per 100g, contributing 14% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and overall energy production. While not a primary source, it can help contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other foods. This can be a useful component in a meal when paired with other iron-rich foods.
Contains Protein
With 8.22g of protein per 100g, this rice and pasta blend offers a moderate amount of this macronutrient. Protein is vital for muscle repair and growth, and plays a role in satiety. While not as high in protein as lean meats or legumes, it can contribute to the protein content of a meal, particularly when combined with other protein sources like chicken, tofu, or beans to create a more nutritionally complete dish.
Provides Dietary Fiber
The product contains 2.7g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. While this amount is not exceptionally high, it does offer some fiber, which is beneficial for overall wellness. Pairing this dish with additional fiber-rich vegetables can further enhance its contribution to daily fiber intake.
KNORR RICE & PASTA BLEND scores 44/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content.
How to eat it
This KNORR rice and pasta blend is typically used as a quick and convenient side dish or as a base for a meal. It's often prepared by adding water and butter, making it a fast option for busy weeknights. Common pitfalls include consuming it as a standalone meal without adding other nutrient-dense components.
To enhance the nutritional value, combine with lean protein sources like grilled chicken or tofu.
Increase fiber and micronutrient intake by stirring in a generous portion of steamed or sautéed vegetables.
Be mindful of portion sizes, as the sodium content can add up quickly; consider splitting a serving or using it as a smaller component of a larger meal.
Instead of butter, try a small amount of olive oil or avocado oil for healthy fats during preparation.
Things to keep in mind
This product contains several ingredients that warrant attention. It is classified as ultra-processed (NOVA class 4), which generally indicates a higher degree of industrial processing and often a less favorable nutritional profile compared to whole foods. The high sodium content (890.41mg per 100g) is a significant concern, particularly for individuals managing blood pressure or those advised to follow a lower-sodium diet. Allergens declared on the label include wheat, soy, and milk, which are important considerations for individuals with sensitivities or allergies to these ingredients. The presence of sulfites is also noted, which can be an issue for individuals with sulfite sensitivity.
The KNORR Rice & Pasta Blend scores 44/100 (Poor) on FoodScore. While it provides some protein and fiber, its classification as an ultra-processed food and high sodium content are significant factors. It is not considered a healthy staple for regular consumption.
How does KNORR Rice & Pasta Blend compare to plain rice?
Compared to plain whole-grain rice, this KNORR product is significantly higher in sodium and contains less dietary fiber. While plain rice offers a neutral base, this blend includes various additives and flavorings, making it a less nutritionally dense option. For example, a similar serving of plain brown rice would have minimal sodium.
What is maltodextrin, and why is it in this product?
Maltodextrin is a common food additive derived from starch, used as a thickener, filler, or preservative. In this KNORR blend, it likely contributes to the texture and acts as a carrier for flavors. It is a rapidly digestible carbohydrate with a high glycemic index.
What is a reasonable portion size for this product?
The declared serving size is 0.5 cup. Given the high sodium content, it's advisable to stick to this portion or even use a smaller amount as a component of a larger, more balanced meal. Pairing it with fresh, unprocessed foods can help mitigate some of its less favorable nutritional aspects.
Can I make this product less salty?
Reducing the inherent sodium in this KNORR product is challenging, as much of it comes from the ingredients themselves, such as fermented soybeans and salt in the soy sauce. You can avoid adding any extra salt during preparation. Balancing it with unsalted ingredients in your meal can help manage overall sodium intake.