PoorgrainRice A Roni· 2.0 oz (56 g/about 1/3 cup dry rice-pasta mix & 2/3 Tbsp seasoning mix
Rice A Roni Chicken & Garlic Flavor 5.9 Ounce Box
Rice A Roni Chicken & Garlic Flavor scores 30/100 (Poor) due to its high sodium content and the presence of trans fats.
This Rice A Roni product has a FoodScore of 30/100 (Poor).
It provides 9.38g of protein per 100g, contributing positively to its score.
A significant concern is the 1180.36mg of sodium per 100g.
This processed grain mix (NOVA 3) differs substantially from generic whole grains.
Consider this product as an occasional side dish rather than a dietary staple.
Scores -17 points above the grain category average (47/100 across 2269 foods).
Fiber
2.5g
9% of Daily Value
Protein
9.38g
19% of Daily Value
Added sugar
1.91g
4% of Daily Value
Sodium
1180.36mg
51% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (9.4g)+5
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Sodium (1180.4mg)-6
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 30
Rice A Roni Chicken & Garlic Flavor receives a FoodScore of 30/100, placing it in the Poor category. This score is primarily driven by significant penalties. The most impactful penalty is for the presence of trans fat, which deducts 20 points, indicating a less favorable fat profile. Additionally, the high sodium content at 1180.36mg per 100g incurs a 6-point penalty, far exceeding recommended daily limits for a single serving. As a NOVA class 3 processed food, it also receives a 5-point penalty. On the positive side, the product gains 5 points for its protein content of 9.38g per 100g and 2 points for 2.5g of fiber. Micronutrient bonuses are modest, with 4 points for iron and riboflavin. When compared to a generic whole-grain equivalent, this Rice A Roni product contains significantly more sodium and less fiber, reflecting its processed nature and formulation choices, including ingredients like monosodium glutamate and salt high on the ingredient list.
Health benefits
What the nutrients in rice a roni chicken & garlic flavor 5.9 ounce box actually do for you, grounded in established dietary science.
Source of Iron
This product contributes to your daily iron intake, providing 3.21mg of iron per 100g, which is 18% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and plays a role in energy production. While not a primary source, it can help meet daily requirements, especially for individuals who may need to increase their iron consumption.
Provides Protein
With 9.38g of protein per 100g, this Rice A Roni product offers a moderate amount of this macronutrient. Protein is crucial for muscle repair and growth, immune function, and the production of enzymes and hormones. Including protein in meals can contribute to satiety and overall dietary balance, particularly when paired with other protein sources.
Convenient Meal Component
As a pre-seasoned mix, this product offers quick and easy preparation, making it a convenient option for busy individuals or as a base for a meal. While its nutritional profile is not ideal, its ease of use can help facilitate home-cooked meals, which can be a healthier alternative to frequent restaurant or takeout options. It can serve as a time-saving side dish when paired with lean protein and vegetables.
Rice A Roni Chicken & Garlic Flavor scores 30/100 (Poor) due to its high sodium content and the presence of trans fats.
How to eat it
Rice A Roni Chicken & Garlic Flavor is typically prepared as a side dish for lunch or dinner. It's designed for quick cooking and often served alongside roasted chicken, pork, or fish. A common portion is about 1/3 cup dry mix, which expands significantly when cooked.
To improve the nutritional profile, add a generous portion of non-starchy vegetables like broccoli, spinach, or bell peppers to the cooked rice mix.
Pair with a lean protein source such as grilled chicken breast or baked fish to create a more balanced meal and enhance satiety.
Consider using half the seasoning packet to reduce the sodium content, then add your own herbs and spices for flavor.
Use this product as an occasional side rather than a daily staple to moderate sodium and processed ingredient intake.
Things to keep in mind
This product contains trans fat, which is associated with increased risk of cardiovascular disease and is generally recommended to be avoided. The high sodium content (1180.36mg per 100g) is also a significant concern, especially for individuals managing blood pressure or those advised to follow a low-sodium diet. The ingredient list includes monosodium glutamate (MSG), which some individuals report sensitivity to, experiencing symptoms like headaches or flushing. Additionally, the product contains wheat, which is an allergen for individuals with celiac disease or wheat sensitivities. Individuals with these conditions should avoid consumption.
This product has a FoodScore of 30/100 (Poor). While it provides some protein and iron, its high sodium content and the presence of trans fats are significant nutritional drawbacks. It is best considered an occasional food rather than a regular part of a healthy diet.
How does Rice A Roni Chicken & Garlic Flavor compare to other grain side dishes?
Compared to plain brown rice or quinoa, Rice A Roni Chicken & Garlic Flavor is significantly higher in sodium and contains trans fats. For example, a generic plain brown rice would have a much higher FoodScore due to its whole grain content, fiber, and minimal processing, similar to products like Uncle Ben's Whole Grain Brown Rice.
What is 'Natural Flavor' in the ingredient list?
Natural flavor is a broad term used to describe flavorings derived from natural sources, such as spices, fruits, vegetables, or meat. While 'natural,' these can be complex mixtures and are often used to enhance palatability in processed foods. The specific components are not disclosed on the label.
What is a reasonable portion size for this product?
The declared serving size is 2.0 oz (56g) dry mix, which yields a larger cooked portion. Given its high sodium, it's advisable to stick to this serving size or even consume less, especially if you are pairing it with other salty foods or have dietary sodium restrictions.
Can I make this product less salty?
Yes, you can reduce the sodium content by using only a portion of the seasoning packet provided and adding your own salt-free herbs and spices for flavor. You can also dilute the sodium by adding extra unsalted vegetables or plain rice to the prepared dish.