DecentgrainNear East· 2 oz (56 g /about 1/3 cup dry rice-orzo mix & 1 Tbsp seasoning mix)As
Near East Wild Mushroom & Herb Rice Pilaf Mix 6.3 Ounce Paper Box
Near East Wild Mushroom & Herb Rice Pilaf Mix scores 47/100 (Decent), primarily due to its **high sodium content** and classification as a processed food, despite providing some protein and fiber.
This Near East pilaf mix has a FoodScore of 47/100, indicating it is a decent option.
A serving provides 9.38g of protein, contributing positively to daily intake.
The product contains 851.79mg of sodium per 100g, which is a significant amount.
As a NOVA class 3 food, it is more processed than a generic whole-grain equivalent.
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
2.3g
8% of Daily Value
Protein
9.38g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
851.79mg
37% of Daily Value
+
What it brings to the table
Fiber (2.3g)+1
Protein (9.4g)+5
−
What holds it back
Sodium (851.8mg)-4
Processed (NOVA 3)-5
Why it scores 47
Near East Wild Mushroom & Herb Rice Pilaf Mix receives a FoodScore of 47 out of 100, placing it in the 'Decent' category. This score reflects a balance of some nutritional positives against notable negatives. On the positive side, it earns bonus points for its protein content, providing 9.38g per 100g, and a modest 2.3g of fiber. However, the product incurs significant penalties due to its high sodium level, at 851.79mg per 100g, which is a substantial contribution to daily sodium limits. Additionally, its classification as a NOVA class 3 food, indicating it is a processed culinary ingredient, also results in a penalty. Ingredients like autolyzed yeast extract and natural flavor contribute to its processed nature and flavor profile. Compared to a generic whole-grain equivalent, which would typically score higher due to less processing and lower sodium, this pilaf mix presents a less optimal nutritional profile, despite its convenience.
Health benefits
What the nutrients in near east wild mushroom & herb rice pilaf mix 6.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This Near East pilaf mix provides 9.38g of protein per 100g, which can contribute to your daily protein needs. Protein is essential for muscle repair and growth, and including it in meals helps promote satiety. While not a primary protein source, it can complement other protein-rich foods in a balanced meal, making it a useful component for those looking to increase their protein intake through varied food choices.
Contains Dietary Fiber
With 2.3g of fiber per 100g, this product offers a small but notable contribution to dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. Although it does not meet the criteria for a 'good source' of fiber, incorporating foods with even modest amounts of fiber can help you move towards the recommended daily intake, especially when combined with other fiber-rich foods.
Convenient Meal Component
Near East Wild Mushroom & Herb Rice Pilaf Mix offers a convenient and quick-to-prepare option for a side dish. In situations where time is limited, having a readily available grain component can help ensure a more complete meal. Its ease of preparation can support individuals in maintaining a consistent eating pattern, reducing reliance on less nutritious fast-food options, provided other meal components are balanced.
Near East Wild Mushroom & Herb Rice Pilaf Mix scores 47/100 (Decent), primarily due to its high sodium content and classification as a processed food, despite providing some protein and fiber.
How to eat it
This rice pilaf mix is typically prepared as a side dish, often accompanying roasted meats or vegetables. A common portion is about 1/3 cup dry mix, which yields a moderate serving size. Be mindful of its sodium content when pairing with other foods.
To balance the meal, pair this pilaf with lean protein sources like grilled chicken or fish and a generous serving of non-starchy vegetables.
Consider using half the seasoning packet to reduce the sodium content per serving without completely sacrificing flavor.
Incorporate extra fresh or frozen vegetables, such as spinach or peas, during cooking to boost the fiber and micronutrient content.
Use this pilaf as a base for a grain bowl, adding cooked beans or lentils for extra protein and fiber, and a light vinaigrette.
Things to keep in mind
Individuals with wheat or soy allergies should note that this product contains both wheat flour (in the orzo pasta) and soy sauce, as indicated in the ingredient list. The presence of silicon dioxide is a common anti-caking agent and is generally recognized as safe. However, the high sodium content (851.79mg per 100g) is a significant consideration, particularly for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. While convenient, frequent consumption without careful consideration of other dietary sodium sources could lead to excessive intake.
Is Near East Wild Mushroom & Herb Rice Pilaf Mix a healthy choice?
This pilaf mix scores 47/100 on FoodScore, placing it in the 'Decent' category. While it provides some protein and fiber, its high sodium content and classification as a processed food mean it's not the most nutrient-dense option. It can fit into a balanced diet when consumed in moderation and paired with other whole foods.
How does Near East pilaf compare to other grain side dishes?
Compared to a generic plain brown rice, Near East Wild Mushroom & Herb Rice Pilaf Mix is more processed and significantly higher in sodium. However, it offers more flavor and convenience. When compared to other flavored rice mixes like Uncle Ben's Ready Rice, the nutritional profile can vary, but many such products also tend to be higher in sodium and may contain similar processed ingredients.
What is 'autolyzed yeast extract' in the ingredients?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It is often used to provide a savory, umami flavor to foods. While it is a natural ingredient, its presence contributes to the 'processed' classification of the food and can also contribute to the overall sodium content, even if not listed as added salt.
What is a reasonable portion size for this pilaf?
The declared serving size is 2 oz (56g dry mix), which yields about 1/3 cup cooked. This is a moderate side dish portion. If you are consuming it as part of a larger meal with other grains or starches, you might consider a smaller portion to manage carbohydrate and sodium intake.
Can this pilaf be made healthier?
Yes, you can enhance the nutritional value by adding extra vegetables during cooking, such as frozen peas, carrots, or spinach. You could also use less of the seasoning packet to reduce sodium, and consider adding a source of lean protein like chicken or tofu to make it a more complete meal.