AvoiddairyRice A Roni· 2 oz (56g / about 1/4 cup dry rice pasta mix & 1-1/3 Tbsp seasoning mi
Rice A Roni Creamy Four Cheese 6.4 Ounce Paper Box
Rice A Roni Creamy Four Cheese scores 21/100 (Avoid) due to its **high sodium content** and classification as an ultra-processed food.
This Rice A Roni product scores 21/100, indicating it is an 'Avoid' choice.
It contains 1200mg of sodium per 100g, a significant amount for a single serving.
The product is classified as NOVA 4, meaning it is an ultra-processed food.
It provides 10.1g of protein per 100g, contributing to daily protein intake.
Consider this product as an occasional side dish rather than a dietary staple.
Scores -12 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.11g
8% of Daily Value
Protein
10.11g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1200mg
52% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Protein (10.1g)+6
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (4.2g)-2
Sodium (1200mg)-6
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 21
Rice A Roni Creamy Four Cheese receives a FoodScore of 21 out of 100, placing it in the 'Avoid' category. The primary drivers for this low score are the high sodium content and the presence of trans fat. With 1200mg of sodium per 100g, this product incurs a substantial penalty, contributing significantly to daily sodium intake limits. The ingredient list also includes palm oil, which contributes to 4.18g of saturated fat per 100g, and the presence of trans fat, even in small amounts (0.07g), results in a significant penalty. As a NOVA 4 food, it is categorized as ultra-processed, which further reduces its score. While the product does offer some positive contributions, such as 10.1g of protein and 2.1g of fiber per 100g, these bonuses are outweighed by the penalties. Compared to a generic dairy equivalent, which typically offers higher calcium and lower sodium, Rice A Roni Creamy Four Cheese presents a less favorable nutritional profile.
Health benefits
What the nutrients in rice a roni creamy four cheese 6.4 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This Rice A Roni product is fortified with iron, providing 2.71mg per 100g, which is 15% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Including iron-fortified foods can help meet daily requirements, especially for individuals who may be at risk of iron deficiency. This can be a convenient way to contribute to your iron intake.
Provides Protein
With 10.11g of protein per 100g, Rice A Roni Creamy Four Cheese contributes to your daily protein needs. Protein is crucial for muscle repair and growth, as well as for the production of enzymes and hormones. While not a primary protein source, it can supplement the protein content of a meal, particularly when paired with other protein-rich foods like lean meats or legumes.
Contains Some Fiber
This product offers 2.11g of fiber per 100g. Dietary fiber is important for digestive health and can help promote feelings of fullness. While this amount is not a significant source of fiber, it does contribute to the recommended daily intake. Pairing this side dish with vegetables or whole grains can further increase the overall fiber content of your meal.
Rice A Roni Creamy Four Cheese scores 21/100 (Avoid) due to its high sodium content and classification as an ultra-processed food.
How to eat it
Rice A Roni Creamy Four Cheese is typically prepared as a quick side dish for lunch or dinner. It is often served alongside meat or poultry. A common portion size is about 1/4 cup dry mix, which yields a small cooked serving. Be mindful of the sodium content when planning your meal.
To balance the meal, pair Rice A Roni with a lean protein source like grilled chicken or fish and a generous serving of non-starchy vegetables.
Consider using half the seasoning packet to reduce sodium intake without completely sacrificing flavor.
For a more complete meal, stir in cooked vegetables such as peas, carrots, or broccoli to increase fiber and micronutrient content.
Use this product as an occasional side rather than a frequent staple due to its ultra-processed nature and high sodium.
Things to keep in mind
This Rice A Roni product contains several ingredients that consumers should be aware of. It lists wheat flour and whey, indicating the presence of gluten and dairy, which are common allergens. Individuals with celiac disease or lactose intolerance should avoid this product. The inclusion of monosodium glutamate (MSG) and autolyzed yeast extract may be a concern for those sensitive to these flavor enhancers. The high sodium content (1200mg per 100g) is a significant factor, particularly for individuals managing blood pressure or those advised to follow a low-sodium diet. Children should consume this product in moderation due to the high sodium levels.
Based on its FoodScore of 21/100, Rice A Roni Creamy Four Cheese is classified as an 'Avoid' food. This is primarily due to its high sodium content and its classification as an ultra-processed food (NOVA 4). While it provides some protein and iron, these benefits are outweighed by other nutritional factors.
How does Rice A Roni Creamy Four Cheese compare to plain rice?
Compared to plain white rice, Rice A Roni Creamy Four Cheese has significantly higher sodium and fat content, and it is an ultra-processed food. Plain rice, like a generic brand of long-grain white rice, typically has no added sodium or fat, offering a more neutral base for meals. Rice A Roni provides more flavor and convenience but at a nutritional cost.
What is 'natural flavor' in this product?
The term 'natural flavor' on an ingredient list indicates a flavor derived from a natural source, such as a spice, fruit, vegetable, or dairy product. However, these flavors can be complex mixtures of chemicals and may not always align with consumer expectations of 'natural.' The specific components are proprietary to the manufacturer.
What is a reasonable portion size for Rice A Roni Creamy Four Cheese?
The declared serving size is 2 oz (56g) dry mix, which yields a small cooked portion. Given the high sodium content (1200mg per 100g), it's advisable to stick to this serving size or even smaller if you are monitoring your sodium intake. Consider it a small side dish rather than a main course to manage overall nutrient intake.
Can I make Rice A Roni Creamy Four Cheese with less fat?
The instructions typically call for butter or margarine, which contributes to the fat content. You could try preparing it with a smaller amount of added fat or using a lower-fat alternative like vegetable broth for some of the liquid, though this may alter the texture and flavor. The palm oil in the mix itself also contributes fat.