RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE, PASTA, THREE CHEESES AND BROCCOLI, CHEDDAR BROCCOLI
RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE scores 44/100 (Poor) on FoodScore, primarily due to its **high sodium content** and classification as an ultra-processed food.
This RICE-A-RONI product received a FoodScore of 44/100, indicating a Poor nutritional rating.
A serving contains 1060mg of sodium per 100g, contributing significantly to its low score.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
With 10g of protein per 100g, this product offers a moderate amount of protein.
Consider this product as an occasional side dish rather than a primary meal component.
Scores +11 points above the dairy category average (33/100 across 5088 foods).
Fiber
1.4g
5% of Daily Value
Protein
10g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1060mg
46% of Daily Value
+
What it brings to the table
Protein (10g)+6
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Saturated fat (3.6g)-1
Sodium (1060mg)-5
Ultra-processed (NOVA 4)-10
Why it scores 44
RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE receives a FoodScore of 44/100, placing it in the Poor category. This score is largely driven by significant penalties. The product incurs a -5 penalty for its high sodium content, which stands at 1060mg per 100g. Additionally, its classification as a NOVA class 4 food, indicating it is ultra-processed, results in a substantial -10 penalty. The presence of 3.57g of saturated fat per 100g also contributes a -1 penalty. On the positive side, the product receives +6 for its 10g of protein per 100g and +4 for micronutrients like iron (14% DV) and riboflavin. While the product contains 0g of added sugar, the overall nutritional profile is heavily impacted by the sodium and processing level. Compared to a generic dairy equivalent, which might offer more calcium and less sodium, this RICE-A-RONI product presents a less favorable nutritional balance.
Health benefits
What the nutrients in rice-a-roni cheddar broccoli flavor rice, pasta, three cheeses and broccoli, cheddar broccoli actually do for you, grounded in established dietary science.
Source of Iron
This RICE-A-RONI product provides 2.57mg of iron per 100g, which is 14% of the Daily Value. Iron is an essential mineral that plays a crucial role in oxygen transport throughout the body and supports energy metabolism. Including sources of iron in the diet is important for maintaining healthy red blood cells and preventing iron deficiency. While not a primary source, it can contribute to daily iron intake.
Moderate Protein Contribution
With 10g of protein per 100g, this product offers a moderate amount of protein. Protein is vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While not a complete protein source on its own, it can contribute to the protein content of a meal, especially when paired with other protein-rich foods to create a more balanced nutritional profile.
Convenient Meal Component
This RICE-A-RONI product offers convenience as a quick-to-prepare side dish. For individuals with limited time for meal preparation, it can serve as a base or accompaniment to a meal. Its ease of preparation can help ensure a meal is consumed, which is beneficial compared to skipping meals entirely. However, it's important to consider its nutritional profile in the context of the overall diet.
RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE scores 44/100 (Poor) on FoodScore, primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE is typically consumed as a side dish with lunch or dinner in US households. A common portion size is often larger than the stated 2.5 oz serving, which can lead to higher intake of sodium.
To enhance the nutritional value, pair this dish with a lean protein source like grilled chicken or fish.
Increase fiber and micronutrient intake by adding extra steamed or roasted vegetables, such as more broccoli, bell peppers, or spinach.
Consider using half of the seasoning packet to reduce the sodium content per serving.
Measure out a single serving size (2.5 oz dry mix) to help manage sodium and calorie intake.
Use this product as an occasional side rather than a daily staple to diversify your diet with less processed options.
Things to keep in mind
This product contains several ingredients that warrant attention. The ingredient list includes partially hydrogenated palm and soybean oil, indicating the presence of trans fats, although the nutrition label states 0g trans fat per 100g, which may be due to rounding. Individuals sensitive to monosodium glutamate (MSG), listed as an ingredient, may experience adverse reactions. The product also contains common allergens such as wheat, milk, and soy, which are important considerations for individuals with allergies or sensitivities to these ingredients. Due to its high sodium content (1060mg per 100g), individuals monitoring their sodium intake, such as those with hypertension, should consume this product in moderation.
Is RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE healthy?
This RICE-A-RONI product received a FoodScore of 44/100, which is considered Poor. Its nutritional profile is significantly impacted by high sodium content and its classification as an ultra-processed food. While it offers some protein and iron, it is not a primary source of many essential vitamins and minerals.
How does RICE-A-RONI CHEDDAR BROCCOLI FLAVOR RICE compare to other rice mixes?
Compared to plain rice, this RICE-A-RONI product is significantly higher in sodium and saturated fat due to its added seasonings and oils. When compared to other flavored rice mixes, its nutritional profile can vary, but many similar products, such as certain Knorr rice sides, also tend to be high in sodium and may contain similar processed ingredients.
What is 'partially hydrogenated palm and soybean oil' in the ingredient list?
Partially hydrogenated palm and soybean oil is a source of trans fats, which are known to negatively impact heart health. While the nutrition facts state 0g trans fat, this can be due to rounding if the amount is less than 0.5g per serving. It's generally advisable to limit intake of foods containing partially hydrogenated oils.
What is a reasonable portion size for this product?
The declared serving size is 2.5 oz (dry mix), which yields a smaller cooked portion than many people typically consume. To manage sodium and calorie intake, it's recommended to measure out this specific portion size. Consuming larger portions will proportionally increase your intake of sodium, calories, and saturated fat.
Can this product be part of a vegetarian diet?
This RICE-A-RONI product contains cheese (milk) and other dairy-derived ingredients, making it unsuitable for a strict vegan diet. However, it can be included in a lacto-vegetarian diet. Always check the full ingredient list for specific dietary needs.