DecentgrainNear East· 2 oz (56g /about 1/4 cup dry rice-pasta mix & 1-1/3 Tbsp seasoning mix
Near East Roasted Chicken & Garlic Rice Pilaf 6.3 Ounce Paper Box
Near East Roasted Chicken & Garlic Rice Pilaf scores 47/100 (Decent) due to its notable sodium content, despite providing some protein and fiber.
This Near East pilaf has a FoodScore of 47/100, indicating a decent nutritional profile.
It provides 9.1g of protein per 100g, contributing positively to satiety.
A significant concern is the high sodium content at 921.43mg per 100g.
Classified as NOVA 3, it is a processed food, unlike a generic whole-grain equivalent.
Consider this product as an occasional side dish rather than a daily staple.
Scores +0 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
9.14g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
921.43mg
40% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Protein (9.1g)+5
−
What holds it back
Sodium (921.4mg)-4
Processed (NOVA 3)-5
Why it scores 47
Near East Roasted Chicken & Garlic Rice Pilaf achieves a FoodScore of 47 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, it receives a bonus for its protein content, providing 9.14g per 100g, which can contribute to satiety. It also gains a point for its 2.2g of fiber per 100g. However, the product incurs significant penalties, primarily due to its high sodium content of 921.43mg per 100g, which is a substantial amount for a single serving. Additionally, its classification as NOVA 3 signifies it is a processed food, which generally receives a penalty in our scoring system compared to less processed alternatives. The presence of autolyzed yeast extract and natural flavor also contributes to its NOVA 3 classification. When compared to a generic whole-grain equivalent, this pilaf contains more sodium and is less nutrient-dense in certain micronutrients, such as magnesium and zinc, which are absent.
Health benefits
What the nutrients in near east roasted chicken & garlic rice pilaf 6.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This Near East pilaf provides 9.14g of protein per 100g, which is a meaningful contribution to daily protein intake. Protein is essential for muscle repair, growth, and overall body function. Including protein in meals can also help increase satiety, potentially reducing overall calorie intake. While not a primary protein source, it can complement other protein-rich foods in a meal.
Contains Dietary Fiber
With 2.2g of fiber per 100g, this product offers some dietary fiber. Fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. Although this amount is not exceptionally high, it still contributes to the recommended daily fiber intake, which many Americans do not meet. Pairing this pilaf with vegetables can further boost fiber content.
Convenient Meal Component
Near East Roasted Chicken & Garlic Rice Pilaf offers a convenient and quick-to-prepare side dish or base for a meal. For individuals with limited time for meal preparation, this product can be a practical option to incorporate grains into their diet. Its ease of preparation can help ensure that meals are not skipped, providing energy and some essential nutrients.
Near East Roasted Chicken & Garlic Rice Pilaf scores 47/100 (Decent) due to its notable sodium content, despite providing some protein and fiber.
How to eat it
This rice pilaf is typically consumed as a side dish with a main protein or as a base for a more complex meal. A common portion size is around 1/4 cup dry mix, which expands significantly when cooked. The main pitfall is often consuming multiple servings due to its palatability, leading to higher sodium intake.
To enhance the nutritional value, pair this pilaf with lean protein sources like grilled chicken or fish.
Increase fiber and micronutrient intake by mixing in plenty of non-starchy vegetables such as broccoli, spinach, or bell peppers.
Be mindful of portion sizes; measure out a single serving to manage sodium intake effectively.
Consider using this pilaf as a base for a one-bowl meal by adding legumes and a variety of colorful vegetables.
To reduce overall sodium, avoid adding extra salt during cooking or at the table, as the product is already high in sodium.
Things to keep in mind
This product contains several common allergens, including wheat (from orzo pasta) and soy (from soy protein isolate and soy sauce). Individuals with celiac disease or gluten sensitivity should avoid this product due to the wheat content. Those with soy allergies should also exercise caution. The high sodium content (921.43mg per 100g) is a significant consideration, particularly for individuals managing blood pressure or those advised to follow a low-sodium diet. While the ingredient list includes natural flavor, the specific components are not disclosed, which can be a concern for individuals with sensitivities to certain flavor compounds. The product is also classified as NOVA 3, indicating it is a processed food.
Is Near East Roasted Chicken & Garlic Rice Pilaf healthy?
This Near East pilaf has a FoodScore of 47/100, indicating it's a decent option but not a top-tier choice for daily consumption. While it offers some protein and fiber, its high sodium content is a significant nutritional drawback. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does Near East Roasted Chicken & Garlic Rice Pilaf compare to generic plain rice?
Compared to generic plain brown rice, Near East Roasted Chicken & Garlic Rice Pilaf is significantly higher in sodium and is more processed (NOVA 3). Plain brown rice would typically score higher due to its minimal processing and absence of added sodium. However, this pilaf offers more flavor and convenience, along with a slightly higher protein content than plain rice.
What is 'autolyzed yeast extract' in this product?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It naturally contains glutamates, which contribute to an umami taste, similar to MSG. While generally recognized as safe, it's an indicator of a processed food and can be a concern for individuals sensitive to free glutamates.
What is a reasonable portion size for this rice pilaf?
The declared serving size is 2 oz (56g) dry mix, which yields a larger cooked portion. Sticking to this serving size is important to manage the intake of sodium. Consuming multiple servings can quickly lead to exceeding daily sodium recommendations, especially if other high-sodium foods are part of the meal.
Can this pilaf be part of a vegetarian diet?
Despite the 'Roasted Chicken' in the name, the ingredient list does not include actual chicken. The flavor is derived from natural flavor, yeast extracts, and spices. Therefore, this Near East pilaf can be suitable for a vegetarian diet. However, it does contain soy and wheat, which are common allergens.