DecentgrainNear East· 2 oz (56 g/about 1/4 cup dry rice-pasta mix & 1 Tbsp seasoning mix) As
Near East Roasted Vegetable & Chicken Long Grain & Wild Rice 6.3 Ounce Paper Box
Near East Roasted Vegetable & Chicken Long Grain & Wild Rice scores 51/100 (Decent), primarily due to its high sodium content.
This Near East product scores 51/100, placing it in the 'Decent' category.
It provides a notable 9.2g of protein and 3.3g of fiber per 100g serving.
A significant concern is the high sodium content at 1180.36mg per 100g.
Classified as NOVA 3 (processed), it contains more sodium than generic whole-grain rice.
This mix can be a convenient side dish, but consider its sodium contribution to your meal.
Scores +4 points above the grain category average (47/100 across 2269 foods).
Fiber
3.3g
12% of Daily Value
Protein
9.23g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1180.36mg
51% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (9.2g)+5
Micronutrients (Vitamin A, Vitamin C)+4
−
What holds it back
Sodium (1180.4mg)-6
Processed (NOVA 3)-5
Why it scores 51
Near East Roasted Vegetable & Chicken Long Grain & Wild Rice achieves a FoodScore of 51 out of 100, indicating it is a decent option, though with notable areas for improvement. The product receives bonuses for its protein content, providing 9.2g per 100g, and its fiber content at 3.3g. Additionally, it offers meaningful amounts of Vitamin A (99% DV) and Vitamin C (35% DV) per 100g, contributing positively to its score. However, the primary factor driving down its score is the high sodium content, which stands at 1180.36mg per 100g. This amount significantly exceeds recommended daily limits for a single serving. The presence of orzo pasta (wheat flour), alongside the processing required for a shelf-stable mix, contributes to its NOVA 3 classification as a processed food, incurring a penalty. Compared to a generic whole-grain rice baseline, this Near East product offers more flavor and convenience but comes with a substantially higher sodium load.
Health benefits
What the nutrients in near east roasted vegetable & chicken long grain & wild rice 6.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Fiber
This Near East rice mix provides 3.3g of fiber per 100g, which can contribute to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain bowel regularity and supporting a healthy gut microbiome. Including fiber-rich foods in your diet can also help you feel fuller for longer, potentially aiding in weight management. This product combines long grain and wild rice, which naturally contain fiber.
Contains Protein
With 9.2g of protein per 100g, this product offers a decent amount of this essential macronutrient. Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While not a primary protein source, it can contribute to the protein content of a meal, especially when paired with other protein-rich foods like lean meats or legumes. The inclusion of soy protein in the seasoning mix enhances its protein contribution.
Good Source of Vitamins A and C
This rice mix is a good source of Vitamin A (99% DV) and Vitamin C (35% DV) per 100g, thanks to ingredients like red bell peppers and carrots. Vitamin A is vital for vision, immune function, and skin health, while Vitamin C is an antioxidant that supports immune health and collagen production. These vitamins are important for overall health and can be beneficial additions to your diet.
Near East Roasted Vegetable & Chicken Long Grain & Wild Rice scores 51/100 (Decent), primarily due to its high sodium content.
How to eat it
This Near East rice mix is typically prepared as a quick and convenient side dish for lunch or dinner. It's designed to be cooked on the stovetop and can be served alongside various main courses. A common portion is about 1/4 cup dry mix, which expands significantly when cooked.
To balance the meal, pair this rice mix with a lean protein source like grilled chicken or fish and a generous serving of non-starchy vegetables.
Consider using half of the seasoning packet to reduce the sodium content per serving without completely sacrificing flavor.
For a more complete meal, stir in cooked legumes like black beans or chickpeas to boost fiber and plant-based protein.
Use this mix as a base for a grain bowl, adding fresh greens, avocado, and a light vinaigrette to increase nutrient density.
Things to keep in mind
The primary caution for this product is its high sodium content. At 1180.36mg per 100g, a single serving contributes significantly to the daily recommended sodium intake, which is a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The product contains wheat (from orzo pasta) and soy (from soy protein), which are common allergens. Individuals with celiac disease or gluten sensitivity should avoid this product. The presence of natural flavor is also noted, which can be a blend of ingredients that some consumers prefer to limit.
Is Near East Roasted Vegetable & Chicken Long Grain & Wild Rice healthy?
This Near East product scores 51/100, placing it in the 'Decent' category. It offers some beneficial nutrients like fiber, protein, Vitamin A, and Vitamin C. However, its high sodium content is a significant factor to consider for overall dietary health. It can fit into a balanced diet when consumed in moderation and paired with lower-sodium foods.
How does Near East compare to generic whole-grain rice?
Compared to generic whole-grain rice, this Near East mix offers more flavor and convenience, along with added vitamins from the dried vegetables. However, it contains significantly more sodium due to the seasoning mix. Generic whole-grain rice, like a plain brown rice from a brand such as Lundberg Family Farms, would typically have minimal sodium and allow for greater control over added seasonings.
What is 'autolyzed yeast extract' in the ingredient list?
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, some individuals may prefer to limit foods containing flavor enhancers.
What is a reasonable portion size for this rice mix?
The declared serving size is 2 oz (56g) dry mix, which yields a larger cooked portion. It's important to be mindful of this, especially given the high sodium content. For most adults, a cooked portion equivalent to the stated dry serving size would be appropriate as a side dish, particularly if you are also consuming other sodium-containing foods in the same meal.
Can I prepare this rice mix in a slow cooker?
This Near East rice mix is typically designed for stovetop preparation, as indicated by the package instructions, to ensure proper cooking of both the rice and pasta components. Using a slow cooker might alter the texture and cooking time significantly, potentially leading to an undesirable result. For best results, it's recommended to follow the package directions.