PoorgrainNear East· 2 oz (56 g/about 1/4 cup dry rice-pasta & 1-1/2 Tbsp seasoning mix) As
Near East Garlic & Herb Rice Pilaf Mix 6.3 Ounce Paper Box
Near East Garlic & Herb Rice Pilaf Mix scores 40/100 (Poor) on FoodScore, primarily due to its **high sodium content** and classification as an **ultra-processed food**.
This Near East pilaf mix has a FoodScore of 40/100 (Poor).
It provides 8.9g of protein per 100g, contributing positively to its score.
A significant concern is the 1080.4mg of sodium per 100g.
Classified as NOVA 4, it is an ultra-processed food, unlike generic whole-grain rice.
Best used as an occasional side dish, mindful of portion sizes.
Scores -7 points above the grain category average (47/100 across 2269 foods).
Fiber
2.11g
8% of Daily Value
Protein
8.86g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1080.36mg
47% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Protein (8.9g)+4
−
What holds it back
Sodium (1080.4mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 40
The Near East Garlic & Herb Rice Pilaf Mix receives a FoodScore of 40/100, indicating a poor nutritional profile. This score is largely driven by its high sodium content, which is 1080.4mg per 100g, resulting in a significant penalty of -5 points. Additionally, the product is classified as NOVA 4, meaning it is ultra-processed, incurring a -10 point penalty. While it does offer some nutritional benefits, these are outweighed by the penalties. The product gains +1 point for its 2.1g of fiber and +4 points for its 8.9g of protein per 100g. Ingredients like autolyzed yeast extract and natural flavor contribute to its ultra-processed classification. Compared to a generic whole-grain rice baseline, which would typically score much higher due to its lower processing and sodium content, this Near East pilaf mix falls short, despite its protein and fiber contributions.
Health benefits
What the nutrients in near east garlic & herb rice pilaf mix 6.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This pilaf mix provides 8.86g of protein per 100g, which can contribute to your daily protein intake. Protein is an essential macronutrient involved in muscle repair and growth, and plays a role in satiety. While not a primary protein source, it can help supplement protein when combined with other protein-rich foods in a meal, making it a more balanced option than plain refined grains.
Contains Dietary Fiber
With 2.11g of fiber per 100g, this product offers a modest amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. While not a high-fiber food, it provides more fiber than many refined grain products, contributing to the recommended daily intake when consumed as part of a varied diet.
Convenient Meal Component
The Near East Garlic & Herb Rice Pilaf Mix offers a convenient and quick-to-prepare option for a side dish or base for a meal. Its ease of preparation can be beneficial for individuals with limited time for cooking. While convenience is not a direct health benefit, it can support consistent meal preparation at home, which can be a factor in maintaining a balanced diet.
Near East Garlic & Herb Rice Pilaf Mix scores 40/100 (Poor) on FoodScore, primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
Near East Garlic & Herb Rice Pilaf Mix is typically served as a side dish alongside a protein and vegetables. A common portion size is about 1/4 cup dry mix, yielding a moderate amount of cooked pilaf. It's often chosen for its quick preparation time and seasoned flavor.
To enhance the nutritional value, pair this pilaf with lean protein sources like grilled chicken or fish and a generous serving of non-starchy vegetables.
Consider using a smaller portion of the pilaf mix and supplementing with extra plain rice or whole grains to reduce the overall sodium per serving.
Incorporate fresh herbs or a squeeze of lemon juice after cooking to boost flavor without adding more salt, complementing the garlic and herb profile.
Use this pilaf as a base for a grain bowl, adding roasted vegetables, beans, or lentils for a more complete and fiber-rich meal.
Things to keep in mind
This product contains a high amount of sodium, at 1080.36mg per 100g, which is a significant consideration for individuals monitoring their sodium intake, such as those with hypertension or kidney concerns. The ingredient list includes soy lecithin, which is a common allergen, and the product contains wheat and soy, which are also common allergens. Individuals with celiac disease or a wheat allergy should avoid this product due to the presence of wheat flour in the orzo. As an ultra-processed food, it may contain ingredients that some consumers prefer to limit in their diet, such as natural flavor and autolyzed yeast extract.
Is Near East Garlic & Herb Rice Pilaf Mix healthy?
This Near East pilaf mix has a FoodScore of 40/100 (Poor). While it provides some protein and fiber, its high sodium content and classification as an ultra-processed food contribute to a lower nutritional score. It is best consumed in moderation as part of a balanced diet.
How does Near East Garlic & Herb Rice Pilaf Mix compare to other rice mixes?
Compared to a plain, unseasoned rice, this Near East pilaf mix will be significantly higher in sodium due to the added seasoning. For example, a plain white rice like Uncle Ben's Original Converted Brand Rice would have a much lower sodium content, though it might offer less flavor on its own. Always check the nutrition label for specific comparisons.
What does 'natural flavor' mean in the ingredient list?
The term 'natural flavor' refers to flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While derived from natural sources, these are often highly processed and concentrated to create specific taste profiles. They contribute to the product's ultra-processed classification.
How much of this pilaf mix can I eat in a day?
Given its high sodium content, it is advisable to consume this pilaf mix in moderation. A single serving (2 oz dry) contains a substantial amount of sodium. Balancing it with low-sodium foods throughout the day and being mindful of overall sodium intake is recommended, especially if you have dietary restrictions for sodium.
Does this product contain whole grains?
The primary ingredient is rice, followed by orzo, which is made from wheat flour. The label does not specify 'whole grain rice' or 'whole wheat orzo,' indicating that the grains are likely refined. Therefore, this product is not a significant source of whole grains.