KNORR YELLOW RICE & PASTA BLEND SEASONED WITH ONION, GARLIC AND LATIN SPICES, YELLOW
KNORR YELLOW RICE & PASTA BLEND scores 45/100 (Decent) due to its **ultra-processed nature** and high sodium content, despite providing some fiber and protein.
This KNORR product has a FoodScore of 45/100, placing it in the Decent category.
A serving provides 9.8g of protein and 3.3g of fiber per 100g.
The primary nutritional concern is its high sodium content at 950.82mg per 100g.
As a NOVA 4 ultra-processed food, it differs significantly from generic whole-grain options.
Consider portion control and pairing with low-sodium foods to balance its nutritional profile.
Scores -2 points above the grain category average (47/100 across 2269 foods).
Fiber
3.3g
12% of Daily Value
Protein
9.84g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
950.82mg
41% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (9.8g)+5
Micronutrients (Iron)+2
−
What holds it back
Sodium (950.8mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 45
KNORR YELLOW RICE & PASTA BLEND receives a FoodScore of 45/100, categorized as Decent. This score reflects a balance of some beneficial nutrients against significant processing and high sodium. The product gains points for its protein content, providing 9.8g per 100g, and its fiber, at 3.3g per 100g. It also contributes 2.95mg of iron, accounting for 16% of the Daily Value. However, substantial penalties are applied due to its ultra-processed classification (NOVA 4), which deducts 10 points. Another major factor is the high sodium content, with 950.82mg per 100g, resulting in a 5-point penalty. The ingredient list includes maltodextrin, a common filler and thickener in processed foods, and natural flavors, which contribute to its NOVA 4 classification. Compared to a generic whole-grain equivalent, this KNORR product contains significantly more sodium and is less nutrient-dense overall, despite the added vitamins and minerals like niacin and folic acid.
Health benefits
What the nutrients in knorr yellow rice & pasta blend seasoned with onion, garlic and latin spices, yellow actually do for you, grounded in established dietary science.
Source of Iron
This KNORR rice and pasta blend provides 2.95mg of iron per 100g, which is 16% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and energy metabolism. Including iron-fortified foods like this can help individuals meet their daily iron requirements, particularly for those who may have lower dietary intake from other sources. It is important to consider this contribution within the context of an overall balanced diet.
Contains Dietary Fiber
With 3.3g of fiber per 100g, this product contributes to daily fiber intake. Dietary fiber is important for digestive health and can help maintain bowel regularity. While not a primary source of fiber, this amount can complement other fiber-rich foods in a meal. Adequate fiber intake is associated with supporting a healthy digestive system and can contribute to feelings of fullness.
Provides Protein
KNORR YELLOW RICE & PASTA BLEND offers 9.8g of protein per 100g. Protein is a macronutrient vital for muscle repair, growth, and overall bodily functions. While this product is not a complete protein source on its own, its protein content can contribute to the protein needs of a meal, especially when combined with other protein-rich foods. This can be a convenient option for adding protein to a quick meal.
KNORR YELLOW RICE & PASTA BLEND scores 45/100 (Decent) due to its ultra-processed nature and high sodium content, despite providing some fiber and protein.
How to eat it
This KNORR rice and pasta blend is typically prepared as a side dish or a base for a quick meal. It's often consumed alongside proteins like chicken or fish, or mixed with vegetables. A common portion is 1/2 cup cooked, which is a reasonable serving size for a side.
To reduce the overall sodium of your meal, pair this rice blend with fresh, unsalted vegetables and lean, unseasoned protein sources.
Consider using half the seasoning packet provided with the KNORR blend to significantly lower the sodium content per serving.
Enhance the nutritional value by stirring in canned beans or lentils after cooking for extra fiber and plant-based protein.
Use this blend as a base for a one-pan meal by adding frozen mixed vegetables and a protein source like shrimp or tofu during the last few minutes of cooking.
Things to keep in mind
Individuals with wheat allergies or sensitivities should note that this product contains wheat and durum flour, as indicated by the vermicelli ingredient. The high sodium content, at 950.82mg per 100g, is a significant consideration, especially for individuals monitoring their sodium intake due to conditions like hypertension. While the product is fortified with several vitamins and minerals, it is classified as ultra-processed (NOVA 4), which suggests a formulation with ingredients like maltodextrin and various additives. Consumers aiming for a diet rich in whole, unprocessed foods may wish to limit their intake of such products. There are no declared allergens beyond wheat, and no specific interactions are noted.
Is KNORR YELLOW RICE & PASTA BLEND considered healthy?
This KNORR product scores 45/100, placing it in the 'Decent' category. While it provides some protein and fiber, its ultra-processed nature and high sodium content are significant factors. It can be part of a balanced diet when consumed in moderation and paired with nutrient-dense, low-sodium foods.
How does KNORR YELLOW RICE & PASTA BLEND compare to other rice products?
Compared to plain, unseasoned whole-grain rice, this KNORR blend is significantly higher in sodium and is more processed. For instance, a generic brown rice would typically have minimal sodium and a higher fiber content. Brands like Uncle Ben's Ready Rice also offer convenience but vary widely in their sodium and ingredient profiles.
What are 'natural flavors' in this product?
Natural flavors are complex mixtures derived from natural sources, used to enhance taste. While 'natural,' they are often highly processed and contribute to the product's ultra-processed classification. Their specific composition is proprietary and not detailed on the label.
What is a recommended serving size for this product?
The recommended serving size is 1/2 cup cooked. Adhering to this portion size is important, especially given the high sodium content. Consuming larger portions would significantly increase your intake of sodium and calories from this single item.
Can I reduce the sodium in KNORR YELLOW RICE & PASTA BLEND?
Yes, you can reduce the sodium by using less of the seasoning packet provided. The seasoning is the primary source of sodium. You can also rinse the cooked rice and pasta, though this may also reduce some of the added vitamins and minerals.