PoorgrainRice A Roni· 2 oz (56g/about 1/3 cup dry rice-pasta mix & 1-1/3 Tbsp seasoning mix)
Rice A Roni Family Size Fried Rice 12.4 Ounce Paper Box
Rice A Roni Family Size Fried Rice scores 41/100 (Poor) on FoodScore, primarily due to its **high sodium content** and classification as an ultra-processed food.
This Rice A Roni product received a FoodScore of 41/100, indicating a poor nutritional profile.
A serving contains 1785.71mg of sodium per 100g, contributing significantly to its low score.
It provides 9.54g of protein and 2.39g of fiber per 100g, offering some beneficial nutrients.
Classified as NOVA class 4, it is an ultra-processed food, unlike a generic whole-grain equivalent.
Consider this product for occasional consumption rather than a regular dietary staple.
Scores -6 points above the grain category average (47/100 across 2269 foods).
Fiber
2.39g
9% of Daily Value
Protein
9.54g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1785.71mg
78% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (9.5g)+5
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Sodium (1785.7mg)-10
Ultra-processed (NOVA 4)-10
Why it scores 41
The Rice A Roni Family Size Fried Rice receives a FoodScore of 41 out of 100, placing it in the 'Poor' category. This score is largely influenced by its high sodium content, which is 1785.71mg per 100g, incurring a significant penalty. The product's classification as NOVA class 4, meaning it is ultra-processed, also contributes a substantial penalty to its overall score. On the positive side, it gains points for its protein content, providing 9.54g per 100g, and its fiber content of 2.39g per 100g. Additionally, it receives a small bonus for micronutrients like iron (3.04mg, 17% DV) and riboflavin. However, the presence of ingredients like monosodium glutamate and hydrolyzed proteins, alongside a long list of other additives, reflects its ultra-processed nature. Compared to a generic whole-grain equivalent, this product contains significantly more sodium and is less nutrient-dense overall.
Health benefits
What the nutrients in rice a roni family size fried rice 12.4 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This product contributes to your daily iron intake, providing 3.04mg per 100g, which is 17% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production in the body. While not a primary source, it can help meet a portion of daily iron needs, especially for individuals who may have lower iron intake from other foods.
Provides Protein
Rice A Roni Family Size Fried Rice offers 9.54g of protein per 100g. Protein is crucial for muscle repair and growth, and plays a role in satiety. Including protein in meals can help manage hunger and support overall body functions. This amount can contribute to the protein requirements of a meal, particularly when combined with other protein sources.
Contains Some Fiber
With 2.39g of fiber per 100g, this product provides a modest amount of dietary fiber. Fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While not a high-fiber food, it offers more fiber than some refined grain products, which can be a small benefit in a balanced diet.
Rice A Roni Family Size Fried Rice scores 41/100 (Poor) on FoodScore, primarily due to its high sodium content and classification as an ultra-processed food.
How to eat it
Rice A Roni Family Size Fried Rice is typically prepared as a side dish or a base for a quick meal. It's often consumed alongside protein like chicken or pork. A common portion size is about 1/3 cup dry mix, which expands upon cooking. Be mindful of the sodium content when pairing it with other salty foods.
To enhance the nutritional value, mix in fresh or frozen vegetables like peas, carrots, or broccoli during cooking.
Pair with a lean protein source such as grilled chicken breast, tofu, or shrimp to create a more balanced meal.
Consider using half the seasoning packet to reduce the sodium intake per serving without completely sacrificing flavor.
Serve smaller portions of the fried rice and fill the rest of your plate with a large serving of non-starchy vegetables.
Things to keep in mind
This product contains several ingredients that may be a concern for some individuals. The high sodium content, at 1785.71mg per 100g, is a significant factor, especially for those monitoring blood pressure. Allergens present include wheat, soy, and milk (lactose), which are important considerations for individuals with sensitivities or allergies to these ingredients. The inclusion of monosodium glutamate (MSG) and other flavor enhancers like disodium guanylate and disodium inosinate may be a concern for those who report sensitivity to these additives. As an ultra-processed food, it contains a longer list of ingredients and additives compared to less processed alternatives.
Rice A Roni Family Size Fried Rice scores 41/100 (Poor) on FoodScore. While it provides some protein and fiber, its high sodium content and classification as an ultra-processed food mean it is not considered a healthy staple for regular consumption. It is best enjoyed in moderation as part of a varied diet.
How does Rice A Roni Fried Rice compare to a generic whole grain rice?
Compared to a generic whole grain rice, Rice A Roni Fried Rice is significantly higher in sodium and contains a longer list of ingredients, including flavor enhancers and hydrolyzed proteins. A plain whole grain rice would typically have more fiber, less sodium, and be less processed, offering a more nutrient-dense option.
What is 'hydrolyzed corn protein' in the ingredient list?
Hydrolyzed corn protein is a flavor enhancer derived from corn. It undergoes a process called hydrolysis, which breaks down proteins into amino acids, often resulting in a savory, umami flavor. It is commonly used in processed foods to boost taste.
What is a reasonable portion size for this product?
The declared serving size is 2 oz (56g) dry mix, which yields about 1 cup cooked. Given the high sodium content, it's advisable to stick to this portion size or even reduce it, especially if you are consuming other salty foods in the same meal. Balancing it with plenty of vegetables can also help.
Can I make this product less salty?
Yes, you can reduce the saltiness by using less than the full seasoning packet provided. You can also add fresh herbs and spices to enhance flavor without adding more sodium. Pairing it with unsalted vegetables and lean proteins can also help balance the overall sodium of your meal.
How does this compare to other instant rice products like Near East couscous?
Rice A Roni Fried Rice is generally higher in sodium and contains more additives than simpler instant grain products. For example, some Near East couscous varieties, while still processed, may have fewer ingredients and lower sodium depending on the specific flavor. Always check the nutrition label for direct comparison.