AvoidgrainRice A Roni· 2 oz (56 g/about 1/3 cup dry rice-pasta mix & 1-1/2 Tbsp seasoning mix
Rice A Roni Chicken Teriyaki 6.2 Ounce Paper Box
Rice A Roni Chicken Teriyaki scores 25/100 (Avoid) due to its **ultra-processed nature** and high sodium content, despite providing some protein and micronutrients.
This Rice A Roni product receives a FoodScore of 25/100, indicating it should be avoided.
It contains 1150mg of sodium per 100g, which is a significant concern.
The product is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to generic whole-grain rice, this SKU offers less fiber and higher sodium.
Consider this product for occasional use, focusing on portion control and complementary foods.
Scores -22 points above the grain category average (47/100 across 2269 foods).
Fiber
2.5g
9% of Daily Value
Protein
9.71g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1150mg
50% of Daily Value
+
What it brings to the table
Fiber (2.5g)+2
Protein (9.7g)+5
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Sodium (1150mg)-6
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 25
Rice A Roni Chicken Teriyaki earns a FoodScore of 25 out of 100, primarily due to its classification as an ultra-processed food (NOVA class 4) and its high sodium content. The product contains 1150mg of sodium per 100g, which significantly contributes to its low score. While it does provide 9.71g of protein and 2.5g of fiber per 100g, these positive attributes are outweighed by the penalties. The presence of trans fat, even in a small amount (0.01g per 100g), also incurs a penalty. Ingredients like Monosodium Glutamate and hydrolyzed proteins indicate a complex formulation common in ultra-processed items. Compared to a generic whole-grain equivalent, this Rice A Roni SKU offers considerably less fiber and a much higher sodium level, making it a less favorable choice for regular consumption.
Health benefits
What the nutrients in rice a roni chicken teriyaki 6.2 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This product provides 3.14mg of iron per 100g, contributing 17% 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 help contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other foods. Pairing this with a source of vitamin C can enhance iron absorption.
Contains Protein
With 9.71g of protein per 100g, this Rice A Roni product offers a moderate amount of this macronutrient. Protein is vital for muscle repair and growth, enzyme production, and overall bodily function. While not as high in protein as lean meats or legumes, it can contribute to the protein content of a meal, helping to promote satiety when combined with other protein-rich foods.
Provides Vitamin A
This SKU delivers 34% of the Daily Value for Vitamin A per 100g, primarily from ingredients like carrots. Vitamin A is a fat-soluble vitamin important for vision, immune function, and cell growth. Including foods that contribute to Vitamin A intake is beneficial for maintaining these bodily processes. The amount present here can help in meeting daily requirements.
Rice A Roni Chicken Teriyaki scores 25/100 (Avoid) due to its ultra-processed nature and high sodium content, despite providing some protein and micronutrients.
How to eat it
Rice A Roni Chicken Teriyaki is typically prepared as a side dish or a quick meal base. It's designed for convenience, often cooked on the stovetop and served alongside a protein or vegetables. A common portion size is around 1/3 cup dry mix, which expands significantly when cooked. The primary pitfall is consuming the entire box, which would lead to a very high intake of sodium.
To improve the nutritional profile, add extra vegetables like broccoli, bell peppers, or snap peas during cooking.
Consider using half the seasoning packet to significantly reduce the sodium content per serving.
Pair with a lean protein source such as grilled chicken breast or tofu to create a more balanced and satiating meal.
Use this product as an occasional convenience item rather than a daily staple to manage sodium intake.
Things to keep in mind
Consumers should be aware of the high sodium content in Rice A Roni Chicken Teriyaki, which is 1150mg per 100g. Individuals managing blood pressure or those advised to follow a low-sodium diet should consume this product with caution and in very small portions. The ingredient list includes Monosodium Glutamate and various hydrolyzed proteins, which are flavor enhancers that some individuals may prefer to limit. As the product contains wheat and soy, it is not suitable for individuals with wheat or soy allergies. The presence of chicken fat and chicken broth also makes it unsuitable for vegetarian or vegan diets.
Rice A Roni Chicken Teriyaki scores 25/100, indicating it is not considered a healthy choice for regular consumption. This is largely due to its classification as an ultra-processed food and its high sodium content. While it offers some protein and micronutrients like iron and Vitamin A, these benefits are outweighed by other nutritional factors.
How does Rice A Roni compare to plain rice?
Compared to plain, unseasoned rice (especially whole-grain varieties), Rice A Roni Chicken Teriyaki is significantly higher in sodium and contains various additives. Plain rice, particularly brown rice, offers more fiber and is free from added flavors and excessive sodium, making it a nutritionally superior base for meals. For example, a cup of cooked brown rice has minimal sodium and around 3.5g of fiber.
What is 'hydrolyzed corn protein' in the ingredient list?
Hydrolyzed corn protein is a flavor enhancer derived from corn that has been broken down into its amino acids. It's often used to add a savory, umami flavor to processed foods. While generally recognized as safe, it contributes to the overall processed nature of the product.
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 provides a significant amount of sodium, so it's important to adhere to this serving size or even consume less if you are monitoring sodium intake. Eating the entire box would result in a very high sodium load.
Can I make this product less processed at home?
While the base ingredients are processed, you can improve the overall meal by adding fresh, whole ingredients. Incorporating a large portion of steamed or roasted vegetables and a lean protein source can dilute the impact of the processed components and increase the meal's nutritional density. You can also reduce the amount of seasoning used.