AvoidgrainRice A Roni· 2 oz (56 g /about 1/4 cup dry rice & 1-2/3 Tbsp seasoning mix) As Pack
Rice A Roni Country Cheddar 6.3 Ounce Paper Box
Rice A Roni Country Cheddar scores 23/100 (Avoid) primarily due to its **high sodium content** and the presence of trans fat, despite providing some protein and iron.
FoodScore: 23/100 (Avoid) due to high sodium and trans fat.
Provides 8.54g protein and 2.46mg iron per 100g serving.
Contains 1289.29mg sodium per 100g, contributing significantly to daily limits.
Classified as NOVA 3 (processed), indicating a departure from whole foods.
Best consumed in small portions and infrequently as a component of a meal.
Scores -24 points above the grain category average (47/100 across 2269 foods).
Fiber
1.2g
4% of Daily Value
Protein
8.54g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1289.29mg
56% of Daily Value
+
What it brings to the table
Protein (8.5g)+4
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (4.0g)-1
Sodium (1289.3mg)-7
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 23
Rice A Roni Country Cheddar receives a FoodScore of 23/100, placing it in the 'Avoid' category. This score is largely driven by significant penalties related to its fat and sodium profile. The product contains 3.96g of saturated fat per 100g, incurring a penalty, and notably, the presence of trans fat leads to a substantial deduction. A major contributing factor to the low score is the high sodium content, at 1289.29mg per 100g, which is a significant portion of the daily recommended intake. As a NOVA 3 classified product, it is considered processed, which also contributes to a penalty. On the positive side, it receives bonuses for its protein content of 8.54g and for providing 2.46mg of iron. Compared to a generic whole-grain equivalent, this Rice A Roni product offers less fiber and significantly more sodium and processed ingredients like palm oil and monosodium glutamate.
Health benefits
What the nutrients in rice a roni country cheddar 6.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This product provides 2.46mg of iron per 100g, contributing 14% of the Daily Value. Iron is an essential mineral involved in oxygen transport throughout the body and is crucial for energy production. While not a primary source, it can contribute to daily iron intake, especially for individuals who may need to increase their intake.
Protein Contribution
With 8.54g of protein per 100g, Rice A Roni Country Cheddar offers a moderate amount of this macronutrient. Protein is vital for muscle repair, growth, and overall bodily functions. While it shouldn't be relied upon as a sole protein source, it can complement other protein-rich foods in a meal.
Convenient Meal Component
As a pre-packaged mix, this product offers convenience for quick meal preparation. For individuals with limited time for cooking, it can serve as a base for a meal when combined with other ingredients. Its ease of preparation can be a factor for those seeking time-saving food options.
Rice A Roni Country Cheddar scores 23/100 (Avoid) primarily due to its high sodium content and the presence of trans fat, despite providing some protein and iron.
How to eat it
Rice A Roni Country Cheddar is typically consumed as a side dish or a base for a main meal. A common portion is about 1/4 cup dry mix, yielding a larger cooked portion. It is often prepared on the stovetop and can be a quick addition to dinner.
To improve the nutritional profile, consider adding lean protein like grilled chicken or fish, and a generous serving of non-starchy vegetables.
Portion control is key due to the high sodium content; aim for a smaller serving size and balance with lower-sodium foods throughout the day.
Use this product as an occasional side dish rather than a daily staple to help manage overall sodium intake.
Consider mixing with plain cooked rice to dilute the seasoning and reduce the sodium per serving.
Things to keep in mind
Consumers should be aware of the high sodium content in Rice A Roni Country Cheddar, which can be a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The ingredient list includes palm oil, which contributes to the saturated fat content, and monosodium glutamate (MSG), a flavor enhancer that some individuals may prefer to limit. Allergens present in this product include milk, soy, and wheat, which are common food sensitivities. Individuals with these allergies should avoid consumption. The presence of trans fat, even in small amounts, is generally advised against for cardiovascular health.
Rice A Roni Country Cheddar scores 23/100, indicating it is not a primary choice for a healthy diet. Its high sodium content and the presence of trans fat are significant nutritional drawbacks. While it offers some protein and iron, these benefits are outweighed by other factors when considering overall dietary health.
How does Rice A Roni Country Cheddar compare to plain rice?
Compared to plain, unseasoned rice, Rice A Roni Country Cheddar has significantly higher sodium and fat due to its seasoning mix and added ingredients like palm oil and cheese. Plain rice, especially brown rice, offers more fiber and a neutral base, allowing for greater control over added nutrients and flavors. For example, a serving of plain Uncle Ben's Brown Rice would have minimal sodium and no trans fats.
What is monosodium glutamate (MSG) in this product?
Monosodium glutamate (MSG) is a flavor enhancer used in Rice A Roni Country Cheddar. It is generally recognized as safe by the FDA, but some individuals report sensitivity to it, experiencing symptoms like headaches or flushing. Its inclusion contributes to the overall savory taste of the product.
What is a reasonable portion size for this product?
The declared serving size is 2 oz (56g dry mix), which yields a larger cooked portion. Given the high sodium content, it's advisable to consider this a smaller component of a meal rather than a large standalone dish. Pairing it with a generous portion of vegetables can help balance the meal.
Can I make this product lower in sodium?
It is challenging to significantly reduce the sodium in Rice A Roni Country Cheddar as much of it is integrated into the seasoning mix. One approach is to mix the prepared product with an equal or greater amount of plain cooked rice or pasta, which will dilute the overall sodium content per serving.