KNORR ROASTED GARLIC ALFREDO RICE receives a FoodScore of 44/100 (Poor), primarily driven by its **high sodium content** and classification as an **ultra-processed food**.
FoodScore: 44/100 (Poor), indicating a low nutritional density.
Contains 1020.59mg of sodium per 100g, contributing significantly to daily limits.
Classified as NOVA 4, meaning it is an ultra-processed food.
Provides 11.79g of protein per 100g, a notable positive nutrient.
Lacks fiber and many essential micronutrients, unlike a generic whole-grain equivalent.
Scores -3 points above the grain category average (47/100 across 2269 foods).
Fiber
0g
0% of Daily Value
Protein
11.79g
24% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1020.59mg
44% of Daily Value
+
What it brings to the table
Protein (11.8g)+7
Micronutrients (Calcium)+2
−
What holds it back
Sodium (1020.6mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 44
KNORR ROASTED GARLIC ALFREDO RICE scores 44 out of 100, placing it in the 'Poor' category. This score reflects a combination of nutritional aspects. On the positive side, the product receives a bonus for its protein content, providing 11.79g per 100g, which is a meaningful amount. It also gains a small bonus for calcium, contributing 10% of the Daily Value. However, significant penalties impact the overall score. The most substantial penalty comes from its high sodium content, at 1020.59mg per 100g, which is over 40% of the recommended daily limit in a single serving. Additionally, the product is classified as NOVA 4, indicating it is ultra-processed, incurring a 10-point penalty. Ingredients like maltodextrin and natural flavors are common in ultra-processed foods. When compared to a generic whole-grain equivalent, this KNORR product lacks dietary fiber (0g) and many other micronutrients like iron, magnesium, and B vitamins, which are typically present in whole grains. The absence of added sugar is a positive, but it does not offset the other nutritional drawbacks.
Health benefits
What the nutrients in knorr roasted garlic alfredo rice, roasted garlic alfredo actually do for you, grounded in established dietary science.
Source of Protein
This KNORR product provides 11.79g of protein per 100g, which can contribute to your daily protein intake. Protein is essential for muscle repair and growth, as well as for producing enzymes and hormones. Including protein in meals can also help with satiety, making you feel fuller for longer. This product can be a convenient way to add protein to a meal, especially when combined with other protein sources.
Calcium Contribution
KNORR ROASTED GARLIC ALFREDO RICE offers 132.06mg of calcium per 100g, providing 10% of the Daily Value. Calcium is a vital mineral for maintaining strong bones and teeth, and it also plays a role in nerve function and muscle contraction. While not a primary source, this product can contribute to your daily calcium needs, particularly when consumed as part of a varied diet that includes other calcium-rich foods.
Convenient Meal Component
As a ready-to-prepare rice dish, this product offers convenience for quick meals. For individuals with limited time for cooking, it can serve as a base for a meal. While its nutritional profile has drawbacks, its ease of preparation can be a factor in dietary choices. It can be a practical option when a fast side dish is needed, provided other meal components balance its nutritional aspects.
KNORR ROASTED GARLIC ALFREDO RICE receives a FoodScore of 44/100 (Poor), primarily driven by its high sodium content and classification as an ultra-processed food.
How to eat it
KNORR ROASTED GARLIC ALFREDO RICE is typically prepared as a side dish or a base for a main meal. The standard serving size is 1/2 cup. Given its high sodium content, it's important to consider how it fits into your overall daily intake.
To improve the nutritional balance, pair this rice with a lean protein source like grilled chicken or fish and a generous serving of non-starchy vegetables.
Consider using a smaller portion of the rice (e.g., 1/4 cup) to manage sodium intake, and fill the rest of your plate with fiber-rich foods.
Be mindful of other high-sodium foods in the same meal, as this product alone contributes significantly to your daily sodium limit.
You can dilute the flavor and sodium by adding extra plain cooked rice or steamed vegetables to the prepared dish.
Things to keep in mind
This product contains milk, which is a common allergen. Individuals with dairy allergies or lactose intolerance should avoid it. The high sodium content (1020.59mg per 100g) is a significant consideration, especially for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. While there are no artificial colors or sweeteners, the presence of maltodextrin means it contributes to the overall carbohydrate load, which individuals managing blood sugar levels should note. As an ultra-processed food, it may contain ingredients that some individuals prefer to limit in their diet.
KNORR ROASTED GARLIC ALFREDO RICE has a FoodScore of 44/100 (Poor). While it provides some protein and calcium, its high sodium content and classification as an ultra-processed food mean it is not a nutritionally dense choice for regular consumption. It should be consumed in moderation as part of a balanced diet.
How does KNORR ROASTED GARLIC ALFREDO RICE compare to a generic whole-grain rice?
Compared to a generic whole-grain rice, KNORR ROASTED GARLIC ALFREDO RICE is significantly higher in sodium and lacks dietary fiber. A whole-grain rice would typically offer more fiber, magnesium, and other micronutrients, and would not be classified as ultra-processed. This product is a more processed option with added flavors and cheese.
What is 'natural flavors' in the ingredient list?
Natural flavors are complex mixtures derived from natural sources (like spices, fruits, vegetables, or meat) that are added to food primarily for flavor rather than nutritional value. While derived from natural sources, they are often highly processed and contribute to the product's ultra-processed classification.
What is a reasonable portion size for this product?
The declared serving size is 1/2 cup. Given the high sodium content, sticking to this portion size is advisable, especially if you are mindful of your daily sodium intake. For some, even a smaller portion might be more appropriate, particularly if other meal components are also high in sodium.
Can I make this product less salty?
While you cannot remove the sodium already present in the product, you can mitigate its impact by adding unsalted ingredients. Mixing the prepared rice with plain, unsalted cooked rice or a large quantity of steamed, unseasoned vegetables can help dilute the overall sodium per bite.