PoorgrainNear East· 2.0 oz (56 g/about 1/4 cup dry brown rice & 1 1/3 Tbsp seasoning mix)
Near East Whole Grain Blends Brown Rice Pilaf 6.17 Ounce Paper Box
Near East Whole Grain Blends Brown Rice Pilaf scores 32/100 (Poor) due to its **high sodium content** and the presence of trans fats from its processed ingredients.
This Near East pilaf has a FoodScore of 32/100, indicating a poor nutritional profile.
A significant concern is the 1089.29mg of sodium per 100g, contributing to a -5 penalty.
The product contains trans fat, leading to a substantial -20 penalty in its score.
As a NOVA class 3 processed food, it is less optimal than a generic whole-grain equivalent.
One serving provides 9.43g of protein and 3.61g of fiber per 100g.
Scores -15 points above the grain category average (47/100 across 2269 foods).
Fiber
3.61g
13% of Daily Value
Protein
9.43g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1089.29mg
47% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (9.4g)+5
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Sodium (1089.3mg)-5
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 32
The Near East Whole Grain Blends Brown Rice Pilaf receives a FoodScore of 32 out of 100, classifying it as 'Poor'. While it does offer some positive nutritional aspects, these are significantly outweighed by negative factors. On the positive side, the product earns +3 points for its fiber content of 3.61g per 100g and +5 points for its protein content of 9.43g per 100g. It also gains +4 points for contributing meaningful amounts of iron (12% DV) and Vitamin A (81% DV). However, the primary detractor is its very high sodium content at 1089.29mg per 100g, resulting in a -5 penalty. More critically, the presence of trans fat, even in small amounts, incurs a substantial -20 penalty, reflecting its impact on cardiovascular health. The inclusion of orzo (wheat), a refined grain, alongside brown rice, and the overall formulation as a NOVA class 3 processed food, contributes a further -5 penalty. Compared to a generic whole-grain equivalent, which would typically be lower in sodium and free of trans fats and added flavorings like 'natural flavor' and 'autolyzed yeast extract', this product's score is considerably lower.
Health benefits
What the nutrients in near east whole grain blends brown rice pilaf 6.17 ounce paper box actually do for you, grounded in established dietary science.
Source of Dietary Fiber
This Near East pilaf provides 3.61g of fiber per 100g, which can contribute to digestive regularity and satiety. Fiber is an important component of a balanced diet, helping to support gut health. Including fiber-rich foods can also help manage blood sugar levels by slowing down the absorption of carbohydrates. While not exceptionally high, this amount can still be a part of meeting daily fiber recommendations, especially when combined with other fiber sources throughout the day.
Contribution to Protein Intake
With 9.43g of protein per 100g, this product can help contribute to your daily protein needs. Protein is essential for muscle maintenance and repair, as well as for various bodily functions. While not a primary protein source on its own, when combined with other protein-rich foods in a meal, it can help create a more balanced and satisfying dish. This can be particularly useful for individuals looking to increase their protein intake without relying solely on animal products.
Source of Iron and Vitamin A
This pilaf provides 12% DV for iron and 81% DV for Vitamin A per 100g serving. Iron is crucial for oxygen transport in the blood and energy production, while Vitamin A is important for vision, immune function, and skin health. These micronutrients are valuable additions to the diet, especially for individuals who may have deficiencies or increased needs. The presence of these vitamins and minerals enhances the nutritional profile beyond just macronutrients.
Near East Whole Grain Blends Brown Rice Pilaf scores 32/100 (Poor) due to its high sodium content and the presence of trans fats from its processed ingredients.
How to eat it
Near East Whole Grain Blends Brown Rice Pilaf is typically consumed as a side dish alongside a main protein or vegetable. It's a convenient option for a quick meal component. A common portion is around 1/2 cup cooked, which is roughly equivalent to the suggested serving size of 2.0 oz dry.
To reduce the overall sodium intake, consider preparing this pilaf with no added salt during cooking, as the seasoning mix already contains a significant amount.
Pair this pilaf with a generous serving of fresh or steamed vegetables to increase fiber, vitamins, and minerals, balancing the meal's nutritional profile.
Combine with a lean protein source like grilled chicken, fish, or legumes to create a more complete and satisfying meal.
Use a smaller portion of the seasoning packet to control the sodium level if you are monitoring your intake, and add your own herbs and spices for flavor.
Things to keep in mind
This product contains wheat (from the orzo), which is a common allergen and should be avoided by individuals with celiac disease or wheat sensitivities. The ingredient list also includes 'natural flavor' and 'autolyzed yeast extract,' which can contribute to the overall sodium content and may be a concern for those sensitive to flavor enhancers. While the product declares 'trans fat present,' the amount is likely very low per serving, but its inclusion is noted as a negative factor in the FoodScore. Individuals monitoring their sodium intake, such as those with hypertension, should be mindful of the high sodium content per 100g and adjust portion sizes or preparation methods accordingly.
Is Near East Whole Grain Blends Brown Rice Pilaf healthy?
This Near East pilaf scores 32/100, which is considered 'Poor' by FoodScore standards. While it offers some fiber and protein, its high sodium content and the presence of trans fats are significant nutritional drawbacks. It's best viewed as an occasional convenience food rather than a staple for optimal health.
How does Near East Whole Grain Blends Brown Rice Pilaf compare to plain brown rice?
Compared to plain, unseasoned brown rice, this Near East pilaf has a significantly higher sodium content and contains processed ingredients like orzo and natural flavors. Plain brown rice, especially when prepared without added salt, would have a much higher FoodScore due to its simpler ingredient profile and lower sodium, making it a more nutritionally favorable choice.
What does 'natural flavor' mean in the ingredient list?
'Natural flavor' is a broad term used to describe flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While derived from natural sources, these flavors can still be highly processed and may contain carriers or preservatives. In this Near East product, it contributes to the overall flavor profile without adding significant nutritional value.
What is a reasonable portion size for this pilaf?
The suggested serving size is 2.0 oz (56g) dry, which yields approximately 1/2 cup cooked. For most individuals, this is a reasonable side dish portion. However, due to the high sodium content, if you consume larger portions, you would significantly increase your sodium intake for that meal. Consider balancing it with low-sodium foods.
Can this product be part of a weight management diet?
While this pilaf provides calories, protein, and fiber, its high sodium content could be a concern for weight management, as excessive sodium can contribute to water retention. For a weight management diet, focusing on whole, unprocessed grains and controlling sodium intake is generally recommended. Portion control would be key if including this product.