KNORR WHITE CHEDDAR BROCCOLI RICE, WHITE CHEDDAR BROCCOLI
KNORR WHITE CHEDDAR BROCCOLI RICE scores 40/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content.
KNORR WHITE CHEDDAR BROCCOLI RICE has a FoodScore of 40/100 (Poor).
It is classified as NOVA class 4, indicating it is an ultra-processed food.
The product contains 1100mg of sodium per 100g, contributing significantly to its low score.
Compared to a generic whole-grain equivalent, this product offers less fiber and higher sodium.
Consider this product as an occasional side dish rather than a dietary staple.
Scores -7 points above the grain category average (47/100 across 2269 foods).
Fiber
1.49g
5% of Daily Value
Protein
10.4g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1100mg
48% of Daily Value
+
What it brings to the table
Protein (10.4g)+6
−
What holds it back
Sodium (1100mg)-6
Ultra-processed (NOVA 4)-10
Why it scores 40
KNORR WHITE CHEDDAR BROCCOLI RICE receives a FoodScore of 40 out of 100, placing it in the 'Poor' category. This score is largely influenced by its ultra-processed nature, categorized as NOVA class 4, which incurs a significant penalty. A primary nutritional concern is the high sodium content, measured at 1100mg per 100g, which contributes a substantial penalty to the overall score. While the product does provide 10.4g of protein per 100g, earning a bonus, this is not enough to offset the penalties. The ingredient list includes aged cheddar cheese and natural flavor, common in processed foods. The fiber content is low at 1.49g per 100g, and there are no significant amounts of several key micronutrients like iron, magnesium, or various vitamins. In comparison to a generic whole-grain rice product, KNORR WHITE CHEDDAR BROCCOLI RICE offers less dietary fiber and considerably more sodium, making it a less optimal choice for regular consumption within the USDA Dietary Guidelines for Americans.
Health benefits
What the nutrients in knorr white cheddar broccoli rice, white cheddar broccoli actually do for you, grounded in established dietary science.
Source of Protein
KNORR WHITE CHEDDAR BROCCOLI RICE provides 10.4g of protein per 100g. Protein is an essential macronutrient that supports muscle maintenance and repair, and contributes to satiety. While not a primary protein source, this amount can contribute to daily protein goals, especially when combined with other protein-rich foods in a meal. It can be a convenient option for adding some protein to a meal quickly.
Convenient Meal Component
This product offers quick preparation, making it a convenient option for busy individuals or as a quick side dish. Its ease of use can help in preparing meals when time is limited, potentially reducing reliance on less nutritious takeout options. The combination of rice, cheese, and broccoli provides a familiar flavor profile that can be easily incorporated into various family meals.
Contains Some Calcium
KNORR WHITE CHEDDAR BROCCOLI RICE contains 118.96mg of calcium per 100g, contributing 9% of the Daily Value. Calcium is vital for bone health and function, and also plays a role in nerve transmission and muscle contraction. While not a high-calcium food, this product can contribute a small amount of this important mineral to your daily intake, especially for those looking to increase their calcium consumption through various food sources.
KNORR WHITE CHEDDAR BROCCOLI RICE scores 40/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its high sodium content.
How to eat it
KNORR WHITE CHEDDAR BROCCOLI RICE is typically consumed as a side dish alongside a main protein or as a quick, standalone meal. A common portion is 1/2 cup, but it's easy to consume more, which would increase sodium intake.
To improve the nutritional profile, pair with lean protein like grilled chicken or fish and a large serving of non-starchy vegetables.
Consider using a smaller portion of the KNORR rice and mixing it with plain cooked whole grains like brown rice or quinoa to dilute the sodium content.
Be mindful of the 1/2 cup serving size to manage sodium intake, especially if you are monitoring your blood pressure.
Things to keep in mind
The primary caution for KNORR WHITE CHEDDAR BROCCOLI RICE is its high sodium content, at 1100mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or at risk for cardiovascular disease, should consume this product sparingly. The presence of maltodextrin and natural flavor indicates a degree of processing. The product contains milk, which is an allergen for some individuals. While broccoli is listed, the overall fiber content is low, suggesting it should not be relied upon as a primary source of vegetables.
KNORR WHITE CHEDDAR BROCCOLI RICE scores 40/100 (Poor) on FoodScore. Its high sodium content and classification as an ultra-processed food are the main factors contributing to this score. While it offers some protein, it is not considered a health-promoting food for regular consumption.
How does KNORR WHITE CHEDDAR BROCCOLI RICE compare to a generic whole-grain rice?
Compared to a generic whole-grain rice, KNORR WHITE CHEDDAR BROCCOLI RICE is significantly higher in sodium (1100mg vs. typically <5mg per 100g) and lower in fiber. A generic whole-grain rice like Uncle Ben's 100% Whole Grain Brown Rice would generally score much higher due to its minimal processing and higher fiber content.
What is 'natural flavor' in the ingredient list?
The term 'natural flavor' refers to a substance derived from a natural source (like a spice, fruit, or vegetable) that is added to food for flavor rather than nutritional value. While derived from natural sources, these flavors can be complex mixtures and contribute to the ultra-processed nature of a food.
What is a reasonable portion size for this product?
The declared serving size is 1/2 cup. Sticking to this portion size helps manage the intake of sodium, which is high in this product. Consuming larger portions will significantly increase your sodium intake for that meal.
Can I add vegetables to KNORR WHITE CHEDDAR BROCCOLI RICE to make it healthier?
Yes, adding extra vegetables is a good strategy to enhance the nutritional value. Incorporating fresh or frozen non-starchy vegetables, such as steamed green beans, bell peppers, or additional broccoli, can increase the fiber and micronutrient content of your meal without adding more sodium.