LUNDBERG ORGANIC WHOLE GRAIN PILAF scores 53/100 (Decent) on FoodScore, primarily driven by its whole grain content and fiber, balanced against a high sodium level.
FoodScore: 53/100 (Decent), indicating a moderate nutritional profile.
Contains 5.3g of fiber per 100g, contributing positively to daily intake.
High in sodium with 824.56mg per 100g, a significant penalty.
Classified as NOVA 3 (processed), similar to many convenience grain products.
A 2 oz serving provides a convenient base for meals, but watch sodium intake.
Scores +6 points above the grain category average (47/100 across 2269 foods).
Fiber
5.3g
19% of Daily Value
Protein
8.77g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
824.56mg
36% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Protein (8.8g)+4
Micronutrients (Iron)+2
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What holds it back
Sodium (824.6mg)-4
Processed (NOVA 3)-5
Why it scores 53
LUNDBERG ORGANIC WHOLE GRAIN PILAF achieves a FoodScore of 53 out of 100. This score reflects a balance of beneficial nutrients and areas for moderation. The product receives bonuses for its fiber content, providing 5.3g per 100g, which is a positive contribution to digestive health. Protein also adds to the score with 8.77g per 100g. Micronutrient contributions, specifically iron at 11% DV per 100g, also provide a small bonus. However, significant penalties are applied due to the high sodium content, which is 824.56mg per 100g. This amount is substantial and can contribute significantly to daily sodium limits. The presence of organic orzo pasta and the overall formulation classify this product as NOVA 3 (processed), incurring a penalty. Compared to a generic whole-grain equivalent, this LUNDBERG pilaf offers convenience but with a higher sodium load due to added seasonings like sea salt and dried onion.
Health benefits
What the nutrients in lundberg organic whole grain pilaf actually do for you, grounded in established dietary science.
Good Source of Dietary Fiber
This pilaf provides 5.3g of fiber per 100g, which is a meaningful contribution to daily fiber intake. Dietary fiber is important for maintaining digestive regularity and can help manage blood sugar levels by slowing the absorption of carbohydrates. Including fiber-rich foods like this whole grain pilaf can support overall gut health and contribute to feelings of fullness, which may aid in weight management. The organic parboiled brown rice and organic orzo pasta are key sources of this fiber.
Contains Whole Grains
LUNDBERG ORGANIC WHOLE GRAIN PILAF features organic parboiled brown rice as its primary ingredient, ensuring the inclusion of whole grains. Whole grains retain all parts of the grain kernel—the bran, germ, and endosperm—which means they provide more nutrients like fiber, B vitamins, and minerals compared to refined grains. Regular consumption of whole grains is associated with various health benefits, including supporting heart health and helping to maintain healthy cholesterol levels. This product offers a convenient way to incorporate whole grains into meals.
Source of Iron
This product contributes 1.89mg of iron per 100g, accounting for 11% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and plays a crucial role in energy production. Adequate iron intake is important for preventing fatigue and supporting overall metabolic function. While not a primary source, this pilaf can help supplement daily iron needs, especially when combined with other iron-rich foods. The organic brown rice and organic toasted almonds contribute to its iron content.
LUNDBERG ORGANIC WHOLE GRAIN PILAF scores 53/100 (Decent) on FoodScore, primarily driven by its whole grain content and fiber, balanced against a high sodium level.
How to eat it
LUNDBERG ORGANIC WHOLE GRAIN PILAF is typically consumed as a side dish or a base for a main meal. A common portion size is 2 ounces (dry weight), which expands significantly when cooked. It's a convenient option for quick meals.
To balance the sodium, pair this pilaf with unsalted vegetables and lean protein sources.
Consider using half a packet and supplementing with plain brown rice to reduce sodium per serving.
Enhance nutrient density by mixing in fresh herbs and extra vegetables after cooking.
Serve alongside grilled chicken or fish and a large green salad for a complete and balanced meal.
Things to keep in mind
The primary caution for LUNDBERG ORGANIC WHOLE GRAIN PILAF is its high sodium content, at 824.56mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should consume this product in moderation or adjust other sodium sources in their diet. The product also contains organic toasted almonds, which is a common allergen (tree nuts). Consumers with allergies to tree nuts or wheat (due to organic orzo pasta) should avoid this product. While the product is processed (NOVA 3), it does not contain artificial colors, flavors, or preservatives, which is a positive aspect for those seeking to limit such additives.
LUNDBERG ORGANIC WHOLE GRAIN PILAF has a FoodScore of 53/100, placing it in the 'Decent' category. It offers whole grains and fiber, which are beneficial. However, its high sodium content means it should be consumed in moderation, especially if you are monitoring sodium intake.
How does LUNDBERG ORGANIC WHOLE GRAIN PILAF compare to other grain side dishes?
Compared to a plain whole-grain rice, LUNDBERG ORGANIC WHOLE GRAIN PILAF offers added flavor and convenience but comes with significantly more sodium. For example, a plain brown rice like Uncle Ben's Ready Rice would have much lower sodium, though it might lack the added flavors and textures from ingredients like organic toasted almonds and spices.
Does this pilaf contain added sugar?
The ingredient list includes "organic dried cane syrup." However, the nutrition facts panel indicates 0g of added sugar per 100g. This suggests the amount of organic dried cane syrup present is nutritionally insignificant in a typical serving size, or it's used in a way that doesn't contribute measurable added sugars.
What is a reasonable portion size for this pilaf?
The declared serving size is 2 ounces (dry weight). When cooked, this yields a larger portion. Given the sodium content, sticking to this recommended serving size is advisable, especially if you are consuming other sodium-containing foods in the same meal.
Can I prepare this pilaf in a microwave?
The packaging typically provides instructions for stovetop preparation. While some pilafs can be adapted for microwave cooking, it's best to follow the specific cooking instructions on the LUNDBERG package to ensure proper texture and flavor. This usually involves combining the pilaf with water and simmering.