AvoidgrainRice A Roni· 2.0 oz (56g/about 1/3 cup dry rice-pasta mix & 1 Tbsp seasoning mix) A
Rice A Roni Rice-A-Roni ChickenAnd Broccoli 4.9 Ounce Paper Box
Rice A Roni Rice-A-Roni ChickenAnd Broccoli scores 28/100 (Avoid). Its **high sodium content** and **ultra-processed nature** are the primary factors driving this low score.
This product received a FoodScore of 28/100, placing it in the 'Avoid' category.
A single serving provides 1550mg of sodium, which is a significant amount.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
The product offers some micronutrients, including 18% DV for iron and 32% DV for Vitamin C.
Consider this product for occasional use rather than a dietary staple.
Scores -19 points above the grain category average (47/100 across 2269 foods).
Fiber
3.11g
11% of Daily Value
Protein
10.2g
20% of Daily Value
Added sugar
1.96g
4% of Daily Value
Sodium
1550mg
67% of Daily Value
+
What it brings to the table
Fiber (3.1g)+3
Protein (10.2g)+6
Micronutrients (Iron, Vitamin A, Vitamin C, Riboflavin)+8
−
What holds it back
Sodium (1550mg)-9
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 28
Rice A Roni Rice-A-Roni ChickenAnd Broccoli earns a FoodScore of 28 out of 100, largely due to its nutritional profile and processing. The product receives bonuses for its protein content (10.2g per 100g) and fiber (3.1g per 100g), along with contributions from iron (18% DV), Vitamin A (29% DV), Vitamin C (32% DV), and Riboflavin. However, these positive aspects are significantly outweighed by several penalties. A major concern is the high sodium content, at 1550mg per 100g, which incurs a substantial penalty. The presence of trans fat, even in small amounts (0.01g per 100g), also leads to a penalty. Furthermore, its classification as NOVA class 4 signifies it is an ultra-processed food, contributing another penalty. Ingredients like monosodium glutamate and hydrolyzed soy protein are indicative of its processed nature. When compared to a generic whole-grain equivalent, this product contains considerably more sodium and is less nutrient-dense overall.
Health benefits
What the nutrients in rice a roni rice-a-roni chickenand broccoli 4.9 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
Rice A Roni ChickenAnd Broccoli provides 3.3mg of iron per 100g, contributing 18% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production. While this product is not a primary source of iron, it can contribute to daily intake, especially for individuals who may struggle to meet their iron needs through other foods. Pairing it with a source of Vitamin C can further enhance iron absorption.
Contains Vitamin C
This product offers 32% of the Daily Value for Vitamin C per 100g. Vitamin C is a well-known antioxidant that supports immune function and is necessary for collagen synthesis. Although the amount is notable, it's important to remember that the overall nutritional profile of Rice A Roni suggests it should not be relied upon as a primary source for this vitamin, but rather as a minor contributor within a varied diet. The presence of dried broccoli likely contributes to this vitamin content.
Provides Some Protein
With 10.2g of protein per 100g, Rice A Roni ChickenAnd Broccoli can contribute to your daily protein intake. Protein is crucial for muscle repair, enzyme function, and satiety. While this amount is not exceptionally high, it can help make the meal more satisfying when combined with other protein sources. The protein content comes from a combination of rice, wheat, and chicken broth ingredients.
Rice A Roni Rice-A-Roni ChickenAnd Broccoli scores 28/100 (Avoid). Its high sodium content and ultra-processed nature are the primary factors driving this low score.
How to eat it
Rice A Roni ChickenAnd Broccoli is typically prepared as a side dish or a quick meal base. It's often consumed as part of a family dinner, providing a convenient carbohydrate component. The dry mix is cooked with water and butter or oil, and sometimes milk, to create a flavorful rice and pasta blend.
To improve the nutritional balance, pair Rice A Roni with a lean protein source like grilled chicken breast or fish, and a large serving of non-starchy vegetables.
Consider using half the seasoning packet to reduce the sodium content, and add your own herbs and spices for flavor.
Increase the fiber and nutrient density by stirring in extra cooked vegetables such as frozen peas, corn, or spinach during the last few minutes of cooking.
Be mindful of portion sizes; a single serving is about 1/3 cup dry mix, which can be easy to exceed if eating directly from the pot.
Things to keep in mind
Consumers should be aware of the high sodium content in Rice A Roni ChickenAnd Broccoli, which is 1550mg per 100g. Individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product sparingly. The ingredient list includes sulfites, which can be a concern for individuals with sulfite sensitivity or allergies. The product also contains common allergens such as wheat and soy, which are clearly listed. While the amount of trans fat is low (0.01g per 100g), its presence is noted. The inclusion of monosodium glutamate (MSG) may also be a consideration for some individuals, though it is generally recognized as safe.
Rice A Roni ChickenAnd Broccoli scores 28/100, indicating it is not a highly nutritious choice for regular consumption. While it provides some iron and Vitamin C, its high sodium content and classification as an ultra-processed food are significant nutritional drawbacks. It is best considered an occasional convenience food rather than a dietary staple.
How does Rice A Roni compare to other rice mixes?
Compared to a generic plain brown rice, Rice A Roni ChickenAnd Broccoli contains significantly more sodium and is less fiber-rich. For example, a plain brown rice would typically have minimal sodium and higher fiber. When compared to other flavored rice mixes like Zatarain's, the nutritional profile can vary, but many similar products also tend to be high in sodium and contain added flavors and preservatives.
What is 'autolyzed yeast extract' in the ingredients?
Autolyzed yeast extract is a flavor enhancer derived from yeast. It naturally contains glutamates, similar to MSG, which contribute to a savory, umami flavor. It is often used in processed foods to boost flavor intensity without explicitly listing MSG, although MSG is also present in this product.
What is a reasonable portion size for Rice A Roni?
The declared serving size for Rice A Roni ChickenAnd Broccoli is 2.0 oz (56g) dry mix, which is about 1/3 cup. This portion provides a specific amount of calories and nutrients. It's important to measure your portion to manage intake, especially given the high sodium content per serving.
Can I make Rice A Roni more nutritious?
Yes, you can enhance the nutritional value of Rice A Roni. Try adding a generous amount of fresh or frozen vegetables during cooking, such as peas, carrots, or spinach, to increase fiber and micronutrients. You can also incorporate a lean protein source like chicken or tofu to create a more balanced meal and improve satiety.