Rice A Roni Rice-A-Roni Creamy Four Cheese 2.25 Ounce Cup
Rice A Roni Rice-A-Roni Creamy Four Cheese 2.25 Ounce Cup receives a FoodScore of 23/100 (Avoid). The primary factor driving this low score is the presence of trans fat, contributing significantly to its ultra-processed classification.
This Rice A Roni product scores 23/100, indicating it is generally not recommended for regular consumption.
A notable concern is the 0.07g of trans fat per 100g, which negatively impacts its nutritional profile.
With 1059.38mg of sodium per 100g, this product is considerably higher in sodium than a generic dairy equivalent.
It provides 9.19g of protein and 3.45mg of iron (19% DV) per 100g.
Consider this product for occasional use rather than a dietary staple due to its NOVA 4 classification.
Scores -10 points above the dairy category average (33/100 across 5088 foods).
Fiber
1.59g
6% of Daily Value
Protein
9.19g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1059.38mg
46% of Daily Value
+
What it brings to the table
Protein (9.2g)+5
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Saturated fat (3.8g)-1
Sodium (1059.4mg)-5
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 23
The Rice A Roni Rice-A-Roni Creamy Four Cheese 2.25 Ounce Cup earns a FoodScore of 23 out of 100, placing it in the 'Avoid' category. This score is largely influenced by several penalty factors. A significant deduction comes from the presence of trans fat, contributing -20 points, and its classification as NOVA 4 (ultra-processed), which incurs a -10 point penalty. The product also contains 1059.38mg of sodium per 100g, leading to a -5 point deduction, and 3.84g of saturated fat per 100g, resulting in a -1 point penalty. While it does offer some positive attributes, such as 9.19g of protein per 100g (+5 points) and notable amounts of iron (3.45mg, 19% DV) and riboflavin (+4 points for micronutrients), these are not enough to offset the substantial penalties. Compared to a generic dairy equivalent, this Rice A Roni product is considerably higher in sodium and contains ingredients like palm oil and monosodium glutamate that are common in ultra-processed foods, differentiating it from less processed dairy options.
Health benefits
What the nutrients in rice a roni rice-a-roni creamy four cheese 2.25 ounce cup actually do for you, grounded in established dietary science.
Source of Iron
This product provides 3.45mg of iron per 100g, which is 19% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. While not a primary source, it can contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other dietary sources. However, it's important to consider the overall nutritional profile when relying on this product for iron.
Contribution to Protein Intake
With 9.19g of protein per 100g, this Rice A Roni cup can contribute to your daily protein requirements. Protein is vital for muscle repair and growth, enzyme production, and overall bodily function. While this amount is not exceptionally high, it can add to the protein content of a meal or snack, particularly when combined with other protein-rich foods to create a more balanced nutritional intake.
Convenient Meal Component
The Rice A Roni Creamy Four Cheese cup offers convenience and ease of preparation, making it a quick option for a meal or side dish. For individuals with limited time or access to cooking facilities, this product can serve as a readily available food source. However, it is important to balance this convenience with other nutrient-dense foods to ensure a diverse and healthy diet.
Rice A Roni Rice-A-Roni Creamy Four Cheese 2.25 Ounce Cup receives a FoodScore of 23/100 (Avoid). The primary factor driving this low score is the presence of trans fat, contributing significantly to its ultra-processed classification.
How to eat it
This Rice A Roni cup is typically consumed as a quick, single-serving meal or a side dish. It's designed for convenience, often prepared by adding water and microwaving. While it can be a quick fix, its nutritional profile suggests it's best enjoyed in moderation and as part of a larger, more balanced meal.
To enhance the nutritional value, consider pairing this cup with a lean protein source like grilled chicken or tofu.
Increase fiber and micronutrient intake by adding a side of fresh vegetables like steamed broccoli or a small salad.
Due to its high sodium content, balance your intake with other low-sodium foods throughout the day to manage overall sodium consumption.
Consider using half a cup as a side dish rather than a full meal to help manage portion size and reduce intake of less desirable nutrients.
Things to keep in mind
This product contains several ingredients that warrant consideration. The presence of monosodium glutamate (MSG) may be a concern for individuals sensitive to it, although it is generally recognized as safe. Allergens present include wheat and milk, which are clearly declared on the label. Individuals with celiac disease or gluten sensitivity should avoid this product due to wheat flour. Those with dairy allergies should also avoid it due to milk and various cheeses. The high sodium content (1059.38mg per 100g) means individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product sparingly. The inclusion of palm oil and other processed ingredients contributes to its ultra-processed classification.
Is Rice A Roni Creamy Four Cheese 2.25 Ounce Cup considered healthy?
This product receives a FoodScore of 23/100, which indicates it is not considered a healthy choice for regular consumption. Its ultra-processed nature and the presence of trans fat and high sodium are key factors in this assessment. While it offers some protein and iron, these do not outweigh the less favorable nutritional aspects.
How does Rice A Roni compare to a generic dairy equivalent?
Compared to a generic dairy equivalent, this Rice A Roni product is significantly higher in sodium and contains trans fat, which is typically absent in plain dairy products. While it offers some protein, a generic dairy item like plain cottage cheese or Greek yogurt would generally provide a more favorable nutrient profile with less processing and lower sodium.
What is the role of monosodium glutamate in this product?
Monosodium glutamate (MSG) is used in this product as a flavor enhancer. It contributes to the savory, umami taste profile. While generally recognized as safe by regulatory bodies, some individuals report sensitivity to MSG, experiencing symptoms like headaches or flushing.
What is a reasonable portion size for this Rice A Roni cup?
The serving size is listed as 1 cup (64g). However, given its nutritional profile, especially the high sodium content, it may be more appropriate to consider this as a smaller component of a meal rather than a standalone main dish. Pairing it with other whole foods can help balance the meal.
Does this product contain any added sugars?
According to the nutritional information, this Rice A Roni cup contains 0g of added sugar per 100g. While sugar is present in the ingredient list (e.g., corn syrup solids, sugar), the amounts are not significant enough to register as added sugar in the nutritional facts per 100g.