NEAR EAST WHEAT PILAF A BLEND OF WHOLE GRAIN BULGUR WHEAT WITH TOASTED ORZO PASTA, WHEAT PILAF
NEAR EAST WHEAT PILAF scores 61/100 (Good) on FoodScore, primarily due to its notable fiber content, though its high sodium level is a significant drawback.
This NEAR EAST pilaf has a FoodScore of 61/100, indicating a good nutritional profile.
A serving provides 14.3g of fiber per 100g, contributing positively to daily intake.
The product contains 1139.29mg of sodium per 100g, which is a high amount.
As a NOVA class 3 processed food, it contains more processing than generic whole grain bulgur.
Consider this pilaf as a side dish and be mindful of other sodium sources in your meal.
Scores +14 points above the grain category average (47/100 across 2269 foods).
Fiber
14.3g
51% of Daily Value
Protein
12.5g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1139.29mg
50% of Daily Value
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What it brings to the table
Fiber (14.3g)+12
Protein (12.5g)+8
Micronutrients (Iron)+2
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What holds it back
Sodium (1139.3mg)-6
Processed (NOVA 3)-5
Why it scores 61
NEAR EAST WHEAT PILAF achieves a FoodScore of 61 out of 100, placing it in the 'Good' category. This score is significantly influenced by its strong fiber and protein content. The product provides 14.3g of fiber per 100g, earning a substantial bonus of +12 points, and 12.5g of protein per 100g, contributing an additional +8 points. It also receives a minor bonus of +2 points for its iron content (11% DV). However, these positive attributes are partially offset by its high sodium level, at 1139.29mg per 100g, which incurs a -6 point penalty. Additionally, as a NOVA class 3 processed food, it receives a -5 point penalty for its level of processing, which includes ingredients like autolyzed yeast extract. While it contains whole grain bulgur wheat, the inclusion of orzo made with wheat flour and other processed components means it is not a simple, unprocessed whole grain. Compared to a generic whole-grain equivalent, this product offers convenience but with a trade-off in sodium content and processing level.
Health benefits
What the nutrients in near east wheat pilaf a blend of whole grain bulgur wheat with toasted orzo pasta, wheat pilaf actually do for you, grounded in established dietary science.
Supports Digestive Health
This NEAR EAST pilaf is a good source of dietary fiber, providing 14.3g per 100g. Fiber is crucial for maintaining regular bowel movements and can help prevent constipation. Including fiber-rich foods like this pilaf in your diet contributes to overall gut health by feeding beneficial gut bacteria. The bulgur wheat in the product is a key contributor to this fiber content, making it a practical option for increasing daily fiber intake.
Contributes to Satiety
With 12.5g of protein and 14.3g of fiber per 100g, NEAR EAST WHEAT PILAF can help promote feelings of fullness and satisfaction after eating. Both protein and fiber are known for their satiating effects, which can be beneficial for managing appetite and potentially supporting weight management efforts. Incorporating this pilaf into meals can help reduce the likelihood of overeating or snacking between meals.
Provides Essential Iron
This product contributes to your daily iron intake, offering 1.93mg per 100g, which is 11% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various metabolic processes. Adequate iron intake is important for preventing iron deficiency anemia and maintaining energy levels. While not a primary source, this pilaf can be a useful component in a diet aimed at meeting iron requirements.
NEAR EAST WHEAT PILAF scores 61/100 (Good) on FoodScore, primarily due to its notable fiber content, though its high sodium level is a significant drawback.
How to eat it
NEAR EAST WHEAT PILAF is typically consumed as a versatile side dish, often accompanying grilled meats, poultry, or vegetables. It's a convenient option for a quick meal component. A common portion size is around 1/2 cup cooked, which is roughly equivalent to the 2 oz dry serving size. Be mindful of its sodium content when pairing with other salty foods.
To balance the sodium, pair this pilaf with fresh, unsalted vegetables and lean protein sources.
Consider using half a serving of the pilaf and supplementing with extra plain bulgur or quinoa to reduce sodium per meal.
Enhance the nutritional value by stirring in chopped fresh herbs like parsley or cilantro after cooking.
Use this pilaf as a base for a grain bowl, adding roasted vegetables, a source of protein, and a light, homemade dressing.
Things to keep in mind
The primary caution for NEAR EAST WHEAT PILAF is its high sodium content, at 1139.29mg per 100g. Individuals monitoring their sodium intake, particularly those with high blood pressure or at risk for cardiovascular disease, should consume this product in moderation and be aware of other sodium sources in their diet. The product contains wheat, which is a common allergen, making it unsuitable for individuals with celiac disease or wheat allergies. While the product is processed (NOVA class 3), the ingredients listed, such as bulgur wheat and orzo, are generally well-tolerated by most individuals without specific allergies.
NEAR EAST Wheat Pilaf scores 61/100 on FoodScore, placing it in the 'Good' category. It offers a significant amount of fiber (14.3g per 100g) and protein (12.5g per 100g), which are beneficial nutrients. However, its high sodium content (1139.29mg per 100g) is a nutritional drawback that consumers should consider.
How does NEAR EAST Wheat Pilaf compare to other grain side dishes?
Compared to a generic whole-grain bulgur, NEAR EAST Wheat Pilaf is more processed (NOVA class 3) and significantly higher in sodium. For example, a plain cooked bulgur would have minimal sodium. When compared to other branded pilafs like Uncle Ben's Original Long Grain & Wild Rice, the NEAR EAST pilaf offers a higher fiber content due to the bulgur wheat.
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 flavor, similar to MSG. While generally recognized as safe, it's an indicator of a more processed food and contributes to the product's overall flavor profile, potentially allowing for the reduction of other flavorings.
What is a reasonable portion size for this pilaf?
The declared serving size is 2 oz dry, which typically yields about 1/2 cup cooked. Given the high sodium content, sticking to this portion size is advisable, especially if you are watching your sodium intake. For a larger meal, consider combining it with other low-sodium grains or vegetables to increase volume without excessive sodium.
Can this pilaf be part of a vegetarian or vegan diet?
Yes, based on the ingredient list provided (bulgur wheat, orzo, salt, onion, autolyzed yeast extract, garlic, spices), NEAR EAST Wheat Pilaf appears to be suitable for both vegetarian and vegan diets. It does not list any animal-derived ingredients. Always double-check the most current packaging for any changes to ingredients or allergen statements.