KNORR WHITE CHEDDAR QUESO RICE & PASTA BLEND IN A CREAMY WHITE CHEDDAR FLAVORED SAUCE WITH A TOUCH OF JALAPENO, WHITE CHEDDAR QUESO
KNORR White Cheddar Queso Rice & Pasta Blend scores 52/100 (Decent) due to its **ultra-processed nature** and high sodium content, despite providing some protein and micronutrients.
This KNORR product has a FoodScore of 52/100, placing it in the Decent category.
It provides 10.1g of protein and 2.9g of fiber per 100g, contributing to satiety.
A significant concern is the high sodium content at 869.57mg per 100g.
As a NOVA 4 ultra-processed food, it differs substantially from less processed dairy options.
Consider this product as an occasional side dish rather than a dietary staple.
Scores +19 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.9g
10% of Daily Value
Protein
10.1g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
869.57mg
38% of Daily Value
+
What it brings to the table
Fiber (2.9g)+2
Protein (10.1g)+6
Micronutrients (Iron, Vitamin A, Vitamin C, Riboflavin)+8
−
What holds it back
Sodium (869.6mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 52
KNORR White Cheddar Queso Rice & Pasta Blend receives a FoodScore of 52 out of 100, categorized as Decent. This score reflects a balance of some nutritional contributions against factors that detract from its overall health profile. On the positive side, the product earns points for its protein content, providing 10.1g per 100g, and 2.9g of fiber. It also contributes several micronutrients, including 14% DV for iron, 48% DV for Vitamin A, and 10% DV for Vitamin C per 100g. However, significant penalties are applied due to its high sodium content, which is 869.57mg per 100g, and its classification as a NOVA 4ultra-processed food. Ingredients like maltodextrin and natural flavor (soy, corn) indicate a complex formulation beyond simple home cooking. Compared to a generic dairy equivalent, which might offer more calcium and less sodium, this KNORR product presents a different nutritional profile, leaning more towards a convenience meal component.
Health benefits
What the nutrients in knorr white cheddar queso rice & pasta blend in a creamy white cheddar flavored sauce with a touch of jalapeno, white cheddar queso actually do for you, grounded in established dietary science.
Source of Protein
This KNORR rice and pasta blend provides 10.1g of protein per 100g, which can contribute to your daily protein intake. Protein is essential for muscle maintenance and repair, and including it in meals can help with satiety. While not a primary protein source, it can supplement other protein-rich foods in a meal, making it a more substantial option when paired appropriately.
Contains Dietary Fiber
With 2.9g of fiber per 100g, this product offers a modest contribution to your daily fiber needs. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not exceptionally high, it is a positive attribute for a processed side dish, especially when many similar products contain less fiber.
Provides Select Micronutrients
The product is fortified and naturally contains some micronutrients, notably 48% DV for Vitamin A, 14% DV for iron, and 10% DV for Vitamin C per 100g. These vitamins and minerals play roles in immune function and energy metabolism. The presence of these micronutrients adds a beneficial dimension to the product's nutritional profile, supporting various bodily functions.
KNORR White Cheddar Queso Rice & Pasta Blend scores 52/100 (Decent) due to its ultra-processed nature and high sodium content, despite providing some protein and micronutrients.
How to eat it
KNORR White Cheddar Queso Rice & Pasta Blend is typically prepared as a quick side dish, often accompanying grilled meats or poultry. A common portion is 1/2 cup prepared, which is a relatively small serving. The main pitfall is consuming larger portions, which can significantly increase sodium intake.
To enhance the nutritional value, combine this blend with lean protein sources like grilled chicken or beans and a generous serving of non-starchy vegetables.
Be mindful of portion sizes; sticking to the recommended 1/2 cup serving helps manage sodium intake.
Consider using this product as a base for a more balanced meal by adding fresh ingredients like diced tomatoes, bell peppers, or corn to boost fiber and micronutrient content.
If you are monitoring sodium, balance this meal with other low-sodium foods throughout the day to stay within recommended limits.
Things to keep in mind
This product is classified as NOVA 4, indicating it is ultra-processed. This category of foods often contains ingredients like maltodextrin, palm oil, and various natural flavors, which can contribute to higher sodium levels and a less nutrient-dense profile compared to whole foods. Individuals sensitive to high sodium intake, such as those with hypertension, should consume this product in moderation. The ingredient list also declares common allergens: milk, wheat, and soy, which are important considerations for individuals with these specific allergies. While generally safe for consumption, its processed nature means it should not form a significant part of a daily diet.
Is KNORR White Cheddar Queso Rice & Pasta Blend healthy?
This KNORR product scores 52/100, which is in the 'Decent' category. It provides some protein and fiber, along with certain micronutrients like Vitamin A and iron. However, its classification as an ultra-processed food and high sodium content mean it is best consumed in moderation as part of a balanced diet, rather than as a primary healthy food source.
How does KNORR White Cheddar Queso Rice & Pasta Blend compare to a generic rice side dish?
Compared to a generic plain white rice side dish, this KNORR blend offers more protein (10.1g vs. typically less than 3g per 100g) and some fiber. However, it also contains significantly more sodium (869.57mg vs. negligible in plain rice) and is more processed. For a less processed option, consider Near East Rice Pilaf Mix which often has fewer additives, though sodium content can still be a factor.
What is 'natural flavor' in the ingredient list?
The term 'natural flavor' refers to a complex mixture of substances derived from natural sources (like spices, fruits, vegetables, or meat) that are added to food for flavor, not for nutritional value. In this product, it is specified as natural flavor (soy, corn). While derived from natural sources, these are often highly processed and can contribute to the 'ultra-processed' classification.
What is a reasonable portion size for this product?
The recommended serving size is 1/2 cup prepared. Adhering to this portion helps manage the intake of sodium and calories. Consuming larger portions would significantly increase your intake of these components, making it harder to maintain a balanced dietary pattern.
Can this product be part of a vegetarian diet?
Yes, this product can be included in a vegetarian diet as it does not list any meat, poultry, or fish ingredients. It contains dairy (cheese, whey, nonfat milk) and wheat, so it is not suitable for vegan or gluten-free diets. Always check the full ingredient list for any updates if you have specific dietary restrictions, especially regarding animal-derived enzymes in cheese.