LUNDBERG FAMILY FARMS, ORGANIC WHOLE GRAIN SOUTHWESTERN RICE & SEASONING MIX scores 61/100, indicating a Good choice primarily due to its **whole grain content** and beneficial micronutrients, despite moderate sodium levels.
This product has a FoodScore of 61/100, placing it in the Good category.
It provides a notable 7.1g of fiber and 8.9g of protein per 100g serving.
A serving contains 732.14mg of sodium per 100g, which is a moderate concern.
As a NOVA 3 processed food, it is more processed than generic whole grains.
This mix can serve as a convenient side dish or base for a meal.
Scores +14 points above the grain category average (47/100 across 2269 foods).
Fiber
7.11g
25% of Daily Value
Protein
8.93g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
732.14mg
32% of Daily Value
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What it brings to the table
Fiber (7.1g)+9
Protein (8.9g)+4
Micronutrients (Iron, Vitamin A, Vitamin C)+6
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What holds it back
Sodium (732.1mg)-3
Processed (NOVA 3)-5
Why it scores 61
LUNDBERG FAMILY FARMS, ORGANIC WHOLE GRAIN SOUTHWESTERN RICE & SEASONING MIX achieves a FoodScore of 61 out of 100, classifying it as a Good option. The score benefits significantly from its fiber content, providing 7.1g per 100g, which contributes 9 bonus points. Protein also adds 4 bonus points with 8.9g per 100g. Furthermore, the product is a source of several micronutrients, including 14% DV for iron, 20% DV for Vitamin A, and 18% DV for Vitamin C, collectively adding 6 bonus points. However, the sodium content is a notable detractor, with 732.14mg per 100g leading to a 3-point penalty. The presence of organic parboiled brown rice as the primary ingredient contributes to its whole grain status. The product is classified as NOVA 3, indicating it is a processed food, which incurs a 5-point penalty. Compared to a generic whole-grain equivalent, this LUNDBERG FAMILY FARMS mix offers added convenience and flavor from its seasoning, but also introduces higher sodium levels and falls into a more processed category.
Health benefits
What the nutrients in lundberg family farms, organic whole grain southwestern rice & seasoning mix actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This LUNDBERG FAMILY FARMS mix is a good source of dietary fiber, providing 7.1g per 100g. Fiber is essential for maintaining regular bowel movements and can contribute to overall digestive wellness. Including fiber-rich foods like this rice and seasoning mix in your diet can help promote satiety and support a healthy gut microbiome. The fiber comes primarily from the organic parboiled brown rice and organic dehydrated black beans.
Contributes to Micronutrient Intake
The product offers a meaningful contribution of several micronutrients. It provides 14% DV for iron, which is important for oxygen transport in the blood, and 20% DV for Vitamin A, crucial for vision and immune function. Additionally, it contains 18% DV for Vitamin C, an antioxidant that supports immune health. These nutrients are naturally present in the whole grains and vegetables like organic freeze-dried corn and organic dried tomato.
Provides Plant-Based Protein
With 8.9g of protein per 100g, this mix contributes to your daily protein needs. Protein is vital for muscle repair and growth, and for the production of enzymes and hormones. The combination of organic parboiled brown rice and organic dehydrated black beans provides a plant-based source of protein, making this a suitable option for those looking to increase their intake of vegetarian protein sources.
LUNDBERG FAMILY FARMS, ORGANIC WHOLE GRAIN SOUTHWESTERN RICE & SEASONING MIX scores 61/100, indicating a Good choice primarily due to its whole grain content and beneficial micronutrients, despite moderate sodium levels.
How to eat it
This LUNDBERG FAMILY FARMS rice and seasoning mix is typically prepared as a side dish or used as a base for a main meal. A common portion size is 2 ounces (dry weight), which yields a larger cooked portion. It's a convenient option for quick meals, but be mindful of its sodium content.
To enhance the nutritional profile, pair this mix with lean protein sources like grilled chicken or fish, and add extra non-starchy vegetables.
Consider using half a serving of the mix and combining it with plain brown rice to reduce sodium per meal while maintaining flavor.
Use this mix as a base for a burrito bowl, adding fresh avocado, salsa, and a dollop of plain Greek yogurt for added nutrients and healthy fats.
Store any leftover cooked mix in an airtight container in the refrigerator for up to 3-4 days to minimize food waste.
Things to keep in mind
This product is classified as NOVA 3, indicating it is a processed food. While it contains beneficial whole grains and vegetables, it also includes ingredients like natural garlic flavor and citric acid, which are common in processed foods. The sodium content of 732.14mg per 100g is moderate, and individuals monitoring their sodium intake, such as those with high blood pressure, should be mindful of portion sizes. The ingredient list does not declare common allergens like milk, soy, wheat, tree nuts, peanuts, or egg, but consumers with severe allergies should always verify with the manufacturer for cross-contamination risks.
Is LUNDBERG FAMILY FARMS, ORGANIC WHOLE GRAIN SOUTHWESTERN RICE & SEASONING MIX healthy?
This LUNDBERG FAMILY FARMS mix scores 61/100, placing it in the 'Good' category. It is a good source of fiber, protein, iron, Vitamin A, and Vitamin C. While it is a processed food (NOVA 3), its whole grain base and nutrient contributions make it a reasonable choice when consumed in moderation and balanced with other whole foods.
How does LUNDBERG FAMILY FARMS compare to other seasoned rice mixes?
Compared to many other seasoned rice mixes, such as those from brands like Zatarain's or Rice-A-Roni, this LUNDBERG FAMILY FARMS product stands out for its organic whole grain ingredients and the absence of added sugar. However, its sodium content is still a factor to consider, similar to many convenience rice mixes on the market.
What is 'organic parboiled brown rice' and why is it used?
Organic parboiled brown rice is brown rice that has been partially boiled in its husk. This process helps to retain more nutrients from the bran layer within the grain and makes the rice cook faster. It contributes to the product's whole grain status and provides fiber and other nutrients.
What is a suitable portion size for this rice mix?
The declared serving size is 2 ounces (dry weight). This amount provides a significant portion of fiber and protein. To manage sodium intake, especially if you are adding other salty components to your meal, consider half a serving or balancing it with lower-sodium foods throughout the day.
Can this mix be used for meal prepping?
Yes, this LUNDBERG FAMILY FARMS mix is suitable for meal prepping. You can cook a larger batch and divide it into individual portions for quick lunches or dinners throughout the week. Ensure it is stored properly in the refrigerator to maintain freshness and food safety.