DecentgrainNear East· 2 oz (56 g/about 1/3 cup dry rice-pasta mix & 1 Tbsp seasoning mix) As
Near East Garlic & Herb Long Grain & Wild Rice Mix 5.9 Ounce Paper Box
Near East Garlic & Herb Long Grain & Wild Rice Mix scores 47/100 (Decent) due primarily to its **high sodium content**.
This Near East product earns a FoodScore of 47/100, placing it in the 'Decent' category.
It provides 9.2g of protein per 100g, contributing positively to its nutritional profile.
A significant concern is the high sodium content, at 1089.29mg per 100g.
As a NOVA class 3 processed food, it differs from generic whole grains.
Consider this product as a side dish, mindful of its sodium contribution to your meal.
Scores +0 points above the grain category average (47/100 across 2269 foods).
Fiber
2.7g
10% of Daily Value
Protein
9.2g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1089.29mg
47% of Daily Value
+
What it brings to the table
Fiber (2.7g)+2
Protein (9.2g)+5
−
What holds it back
Sodium (1089.3mg)-5
Processed (NOVA 3)-5
Why it scores 47
The Near East Garlic & Herb Long Grain & Wild Rice Mix achieves a FoodScore of 47 out of 100, categorized as 'Decent.' This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product receives a bonus for its protein content, providing 9.2g per 100g, which is a notable contribution for a grain-based mix. It also gains points for its fiber content, at 2.7g per 100g. However, the primary factor driving down its score is the high sodium level, which stands at 1089.29mg per 100g, incurring a significant penalty. Additionally, as a NOVA class 3 processed food, it receives a penalty for its degree of processing. Ingredients like autolyzed yeast extract and natural flavor contribute to its processed nature. When compared to a generic whole-grain equivalent, this Near East mix contains significantly more sodium and is more processed, although it offers a convenient preparation.
Health benefits
What the nutrients in near east garlic & herb long grain & wild rice mix 5.9 ounce paper box actually do for you, grounded in established dietary science.
Source of Plant-Based Protein
This Near East rice mix provides 9.2g of protein per 100g, making it a contributing source of plant-based protein in a meal. Protein is essential for muscle repair, immune function, and satiety. Incorporating this product can help individuals meet their daily protein needs, especially when paired with other protein-rich foods, supporting overall dietary balance.
Contains Dietary Fiber
With 2.7g of fiber per 100g, this product offers some dietary fiber. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While not a primary source of fiber, it can contribute to your daily intake when consumed as part of a varied diet that includes other fiber-rich foods like vegetables and legumes.
Convenient Meal Component
The Near East Garlic & Herb Long Grain & Wild Rice Mix serves as a convenient and quick-to-prepare side dish or base for a meal. Its ease of preparation can be beneficial for individuals with limited time for cooking, helping them to incorporate grains into their diet without extensive effort. This convenience can support consistent meal planning and reduce reliance on less nutritious options.
Near East Garlic & Herb Long Grain & Wild Rice Mix scores 47/100 (Decent) due primarily to its high sodium content.
How to eat it
This rice mix is typically consumed as a side dish alongside a main protein and vegetables. It's designed for quick preparation, often involving boiling water and simmering. A common portion is about 1/3 cup dry mix, yielding a moderate amount of cooked rice.
To balance the high sodium, pair this rice mix with low-sodium proteins like plain grilled chicken or fish and unsalted steamed vegetables.
Consider using half the seasoning packet to reduce the overall sodium content per serving without completely sacrificing flavor.
Increase the fiber and nutrient density by mixing in extra cooked vegetables such as spinach, broccoli, or bell peppers after preparation.
Use this mix as a base for a grain bowl, adding a source of lean protein and a generous serving of fresh, non-starchy vegetables.
Things to keep in mind
Individuals with wheat or soy allergies should note that this product contains both ingredients, as indicated by 'ORZO PASTA (WHEAT FLOUR)' and 'SOY SAUCE (SOYBEAN, WHEAT, SALT)' in the ingredient list. The high sodium content (1089.29mg per 100g) is a significant consideration, particularly for those managing blood pressure or advised to follow a low-sodium diet. While the product does not contain artificial colors or sweeteners, the presence of autolyzed yeast extract and natural flavor indicates a degree of processing that some consumers may wish to limit in their diet. There are no specific interactions or risks for children or pregnant individuals beyond the general guidance for high-sodium foods.
Is Near East Garlic & Herb Long Grain & Wild Rice Mix healthy?
This Near East rice mix scores 47/100, placing it in the 'Decent' category. While it offers some protein and fiber, its high sodium content is a significant nutritional drawback. It can be part of a balanced diet when consumed in moderation and paired with low-sodium foods.
How does Near East compare to other rice mixes?
Compared to plain, unseasoned whole grain rice, the Near East mix is significantly higher in sodium and more processed. When compared to other seasoned rice mixes like certain Knorr or Rice-A-Roni varieties, its nutritional profile can vary, but its sodium level is often a key differentiator to consider across brands.
What is 'autolyzed yeast extract' in the ingredients?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It naturally contains glutamates, which contribute to an umami taste, similar to MSG. It's often used in processed foods to boost savory flavors and is part of what makes this product a NOVA class 3 processed food.
What is a reasonable portion size for this rice mix?
The declared serving size is 2 oz (56g dry mix), which yields about 1/3 cup dry rice-pasta mix. When cooked, this provides a moderate portion. To manage sodium intake, consider consuming half a serving or balancing it with very low-sodium components in your meal.
Can I reduce the sodium in this product?
Yes, you can reduce the sodium by using less than the full seasoning packet provided with the rice mix. You can also rinse the cooked rice, though this may also reduce some of the intended flavor. Adding fresh herbs and spices can help compensate for reduced seasoning.