PoorgrainRice A Roni· 2 oz (56 g / about 1/3 cup dry rice-pasta mix & 2-2/3 Tbsp seasoning m
Rice A Roni Cheddar Broccoli Flavor 6.5 Ounce Paper Box
Rice A Roni Cheddar Broccoli Flavor scores 32/100 (Poor) due to a significant penalty for trans fat and high sodium content, despite some protein and micronutrient contributions.
FoodScore: 32/100 (Poor), indicating a product that contributes minimally to a healthy dietary pattern.
Contains 1150mg of sodium per 100g, which is a high amount for a single serving.
The presence of trans fat, even in small amounts, significantly impacts the nutritional score.
Compared to generic whole grains, this NOVA 3 processed product offers less fiber and more sodium.
Consider this product as an occasional side dish rather than a regular staple.
Scores -15 points above the grain category average (47/100 across 2269 foods).
Fiber
2.39g
9% of Daily Value
Protein
10.5g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1150mg
50% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (10.5g)+6
Micronutrients (Iron, Vitamin A, Riboflavin)+6
−
What holds it back
Saturated fat (3.8g)-1
Sodium (1150mg)-6
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 32
Rice A Roni Cheddar Broccoli Flavor receives a FoodScore of 32 out of 100, placing it in the 'Poor' category. This score is primarily driven by significant penalties, most notably a -20 point deduction for the presence of trans fat. While the ingredient list does not explicitly state partially hydrogenated oils, the nutritional data indicates 0.06g of trans fat per 100g. Another major factor is the high sodium content, contributing a -6 point penalty with 1150mg per 100g. The product is also penalized -5 points for being a NOVA 3 processed food. On the positive side, it gains points for its protein content (10.5g, +6 points) and fiber (2.4g, +2 points). Micronutrients like iron (18% DV) and Vitamin A (16% DV) also add 6 points. However, these bonuses are insufficient to offset the substantial penalties, particularly when compared to a generic whole-grain equivalent which would typically have significantly lower sodium and no trans fat.
Health benefits
What the nutrients in rice a roni cheddar broccoli flavor 6.5 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This Rice A Roni product provides 3.18mg of iron per 100g, contributing 18% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. Including iron-fortified foods can help meet daily requirements, especially for individuals who may be at risk of iron deficiency. This can be a convenient way to add some iron to a meal.
Contains Vitamin A
Per 100g, this product offers 16% of the Daily Value for Vitamin A. Vitamin A is important for vision, immune function, and cell growth. While not a primary source, it contributes to your daily intake of this fat-soluble vitamin. The inclusion of ingredients like spinach and broccoli, even if dried, contributes to this micronutrient profile.
Provides Protein
With 10.5g of protein per 100g, Rice A Roni Cheddar Broccoli Flavor contributes to your daily protein intake. Protein is vital for muscle repair, enzyme production, and overall bodily function. While not a complete protein source on its own, it can be part of a meal that helps you reach your protein goals, especially when combined with other protein-rich foods.
Rice A Roni Cheddar Broccoli Flavor scores 32/100 (Poor) due to a significant penalty for trans fat and high sodium content, despite some protein and micronutrient contributions.
How to eat it
Rice A Roni Cheddar Broccoli Flavor is typically prepared as a quick side dish for lunch or dinner. It's designed for convenience, often served alongside a protein like chicken or fish, or as a base for a simple meal. A common portion is about 1/3 cup dry mix, which expands significantly upon cooking.
To enhance the nutritional profile, consider adding extra steamed or roasted vegetables like fresh broccoli florets or peas to the prepared dish.
Pair with a lean protein source such as grilled chicken breast, baked salmon, or lentils to create a more balanced meal.
Be mindful of portion sizes; while convenient, the sodium content is high, so moderation is key.
You can reduce the overall sodium of your meal by preparing this dish with low-sodium broth instead of water and omitting any additional salt.
Things to keep in mind
Individuals with celiac disease or gluten sensitivity should note that this product contains wheat flour and is not gluten-free. The ingredient list also includes palm oil, a source of saturated fat, and monosodium glutamate (MSG), a flavor enhancer that some individuals report sensitivity to. Allergens declared include milk and wheat. Due to the high sodium content (1150mg per 100g), individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should consume this product sparingly. The presence of trans fat, even in small amounts, is a nutritional concern.
This product scores 32/100 (Poor) on FoodScore. While it provides some protein, iron, and Vitamin A, it is highly processed (NOVA 3), contains trans fat, and has a very high sodium content. It is best considered an occasional side dish rather than a regular part of a healthy diet.
How does Rice A Roni compare to generic rice?
Compared to plain, generic rice (especially whole grain varieties), Rice A Roni Cheddar Broccoli Flavor is significantly higher in sodium and contains added fats and flavorings. Generic rice typically has no added sugar, very low sodium, and can be a good source of fiber, particularly brown rice. For example, a serving of plain brown rice would have virtually no sodium, unlike the 1150mg per 100g in this product.
What is 'palm oil' in the ingredient list?
Palm oil is a vegetable oil used in many processed foods. It contributes to the total fat content, including saturated fat, in this product. While it provides texture and stability, its presence contributes to the saturated fat penalty in the FoodScore.
What is a reasonable portion size for this product?
The declared serving size is 2 oz (56g) dry mix, which is about 1/3 cup. This portion, once prepared, would contain a significant amount of sodium. To manage sodium intake, it's advisable to stick to the recommended serving size and balance it with other low-sodium foods in your meal.
Can I make this product less processed?
As a NOVA 3 processed food, the base product itself is already processed. However, you can enhance its nutritional value by adding fresh, unprocessed ingredients like extra vegetables and lean protein. You could also choose to prepare it with low-sodium broth to reduce the overall sodium content of the dish.