Rice A Roni Rice-A-Roni Cheddar Broccoli 2.11 Ounce Plastic Cup
Rice A Roni Rice-A-Roni Cheddar Broccoli scores 30/100 (Poor) on FoodScore, primarily due to its **ultra-processed nature** and the presence of **trans fats**.
This Rice A Roni product receives a FoodScore of 30/100, indicating a poor nutritional profile.
It is classified as NOVA 4, meaning it is an ultra-processed food.
A significant concern is the presence of trans fats, contributing to a -20 penalty in its score.
Compared to a generic whole-grain equivalent, this product has substantially higher sodium (878.33mg/100g).
This cup offers a convenient, quick meal option but should be consumed in moderation.
Scores -17 points above the grain category average (47/100 across 2269 foods).
Fiber
1.8g
6% of Daily Value
Protein
9.12g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
878.33mg
38% of Daily Value
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What it brings to the table
Fiber (1.8g)+1
Protein (9.1g)+5
Micronutrients (Iron, Vitamin A, Folate, Riboflavin)+8
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What holds it back
Sodium (878.3mg)-4
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 30
The Rice A Roni Rice-A-Roni Cheddar Broccoli cup earns a FoodScore of 30 out of 100, placing it in the 'Poor' category. While it receives some bonuses for its protein content (9.1g/100g) and micronutrients like iron (20% DV), vitamin A (18% DV), folate (10% DV), and riboflavin, these are outweighed by several significant penalties. A major factor is the presence of trans fat, which incurs a substantial -20 penalty. The product's high sodium content, at 878.33mg per 100g, also leads to a -4 penalty. Furthermore, its classification as a NOVA 4 ultra-processed food results in an additional -10 penalty. Ingredients such as palm oil and maltodextrin contribute to its processed nature. Compared to a generic whole-grain equivalent, this Rice A Roni product contains less fiber and significantly more sodium, aligning with its lower FoodScore.
Health benefits
What the nutrients in rice a roni rice-a-roni cheddar broccoli 2.11 ounce plastic cup actually do for you, grounded in established dietary science.
Source of Iron
This product provides 3.65mg of iron per 100g, which is 20% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and energy production. While not a primary source, it can contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other foods. Including this product as part of a varied diet can help support iron levels.
Contains Vitamin A
The Rice A Roni cup offers 18% of the Daily Value for Vitamin A per 100g. Vitamin A is important for vision, immune function, and cell growth. The presence of ingredients like dried broccoli and spinach, even in small amounts, contributes to this micronutrient. While not a significant source, it adds a small amount of this fat-soluble vitamin to the diet.
Convenient Meal Option
This product offers a quick and easy meal solution for busy individuals. Its cup format and simple preparation make it suitable for situations where time or access to cooking facilities is limited. While its nutritional profile is not optimal, its convenience can help prevent skipping meals entirely, which can be beneficial in certain circumstances. It serves as a readily available option when other healthier choices are not feasible.
Rice A Roni Rice-A-Roni Cheddar Broccoli scores 30/100 (Poor) on FoodScore, primarily due to its ultra-processed nature and the presence of trans fats.
How to eat it
Rice A Roni Rice-A-Roni Cheddar Broccoli is typically prepared by adding water and microwaving, making it a convenient single-serving meal or side dish. It is often consumed as a quick lunch or a component of a simple dinner, especially when time is limited. The portion size is one cup (60g).
To improve the nutritional balance, consider adding fresh or frozen vegetables like peas, carrots, or extra broccoli during preparation.
Pair this cup with a source of lean protein, such as grilled chicken or a hard-boiled egg, to create a more satisfying and balanced meal.
Be mindful of the sodium content; if consuming this product, aim for lower sodium options for other meals throughout the day.
Use this product as an occasional convenience item rather than a regular staple to moderate intake of ultra-processed foods.
Things to keep in mind
This Rice A Roni product contains several ingredients that warrant attention. It is classified as NOVA 4 ultra-processed, indicating a high degree of industrial processing. The ingredient list includes palm oil, a source of saturated fat, and maltodextrin, a rapidly digested carbohydrate. The presence of monosodium glutamate (MSG) and various yeast extracts contributes to its flavor profile. Individuals with sensitivities to MSG should be aware. The product contains common allergens including milk and wheat, which are clearly declared. Due to its high sodium content (878.33mg/100g), individuals monitoring their sodium intake, such as those with hypertension, should consume this product sparingly.
Is Rice A Roni Rice-A-Roni Cheddar Broccoli healthy?
This product scores 30/100 (Poor) on FoodScore. It is classified as an ultra-processed food and contains trans fats and high sodium. While it offers some iron and vitamin A, its overall nutritional profile suggests it is not a primary choice for a healthy diet. It should be consumed in moderation.
How does Rice A Roni compare to other instant rice products?
Compared to a generic whole-grain instant rice, this Rice A Roni product is significantly higher in sodium and contains trans fats, which are typically absent in plain whole-grain options. For example, a plain instant brown rice like Uncle Ben's Ready Rice Whole Grain Brown Rice would generally offer more fiber and less sodium, making it a more nutritionally favorable choice.
What is 'natural flavor' in the ingredient list?
Natural flavor is a broad term for flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While 'natural,' these can still be complex mixtures and do not necessarily indicate a whole food ingredient. Their primary purpose is to enhance taste.
What is a reasonable portion size for this product?
The declared serving size for this Rice A Roni cup is 1 cup (60g). This portion provides 375 calories and 878.33mg of sodium per 100g. It is important to stick to the recommended serving size to manage calorie and sodium intake, especially given its high sodium content.
Can this product be part of a weight management plan?
Due to its calorie density (375 calories per 100g) and classification as an ultra-processed food, this product may not be ideal for a weight management plan if consumed regularly. If included, it should be in strict moderation and balanced with other nutrient-dense, lower-calorie foods to support overall dietary goals.