AvoidgrainRice A Roni· 2 oz (56g/about 1/3 cup dry rice-pasta mix & 2/3 Tbsp. seasoning mix
Rice A Roni Family Size Rice Pilaf 14.4 Ounce Paper Box
Rice A Roni Family Size Rice Pilaf scores 28/100 (Avoid) due to its high sodium content and the presence of trans fat, despite providing some protein and iron.
This Rice A Roni product scores 28/100, indicating it is an 'Avoid' choice.
A serving contains 1350mg of sodium per 100g, a significant amount.
It provides 9.61g of protein and 3.39mg of iron (19% DV) per 100g.
Classified as NOVA 3 (processed), it differs from a generic whole-grain baseline.
Consider this product for occasional use, focusing on smaller portions.
Scores -19 points above the grain category average (47/100 across 2269 foods).
Fiber
2.2g
8% of Daily Value
Protein
9.61g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1350mg
59% of Daily Value
+
What it brings to the table
Fiber (2.2g)+1
Protein (9.6g)+5
Micronutrients (Iron, Riboflavin)+4
−
What holds it back
Sodium (1350mg)-7
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 28
Rice A Roni Family Size Rice Pilaf receives a FoodScore of 28 out of 100, primarily driven by its nutritional profile, which includes both bonuses and significant penalties. The product gains 1 point for its fiber content (2.2g per 100g) and 5 points for its protein (9.61g per 100g). Additionally, it receives 4 points for micronutrients, specifically iron (19% DV) and riboflavin. However, these positive contributions are largely offset by several penalties. A major factor is the high sodium content, at 1350mg per 100g, which incurs a 7-point penalty. The presence of trans fat, even in small amounts, results in a substantial 20-point deduction. Furthermore, as a NOVA 3 classified processed food, it receives an additional 5-point penalty. When compared to a generic whole-grain rice, this product contains significantly more sodium and is less nutrient-dense overall due to its processing and added ingredients like monosodium glutamate.
Health benefits
What the nutrients in rice a roni family size rice pilaf 14.4 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This Rice A Roni product contributes to daily iron intake, providing 3.39mg per 100g, which is 19% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. Including foods that are fortified with iron, such as this rice pilaf, can help individuals meet their daily requirements, especially for those who may have insufficient iron intake from other dietary sources. It's important to balance this with other nutrient considerations.
Provides Protein
With 9.61g of protein per 100g, this Rice A Roni pilaf offers a notable amount of this macronutrient. Protein is crucial for muscle repair, growth, and the production of enzymes and hormones. While not a primary protein source, it can contribute to the overall protein content of a meal, particularly when combined with other protein-rich foods. This can be beneficial for satiety and supporting various bodily functions throughout the day.
Contains B Vitamins
The product is fortified with several B vitamins, including niacinamide, thiamin mononitrate, folic acid, and riboflavin. These vitamins play critical roles in energy metabolism, helping the body convert food into usable energy. They also support nerve function and red blood cell formation. While the exact percentages for all B vitamins are not provided, their inclusion through fortification helps to ensure some intake of these important micronutrients.
Rice A Roni Family Size Rice Pilaf scores 28/100 (Avoid) 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 Family Size Rice Pilaf is typically prepared as a side dish, often accompanying meat or poultry. It's designed for quick preparation and convenience, making it a common choice for weeknight meals. A typical serving size is about 1/3 cup dry mix, which expands significantly when cooked.
To enhance the nutritional value, pair this pilaf with a generous serving of non-starchy vegetables like broccoli or spinach.
Consider adding a lean protein source such as grilled chicken or fish to create a more balanced meal.
Be mindful of portion sizes; while convenient, the high sodium content suggests moderation is key.
Instead of using butter as directed, consider a small amount of olive oil for cooking to add healthy fats.
Things to keep in mind
This product contains a significant amount of sodium, at 1350mg per 100g, which is a concern for individuals monitoring their sodium intake, particularly those with high blood pressure or heart conditions. The ingredient list includes monosodium glutamate (MSG), which some individuals report sensitivity to, experiencing symptoms like headaches or flushing. Additionally, the product contains trans fat, which is generally recommended to be limited in the diet due to its potential impact on cardiovascular health. Allergens declared include wheat, soy, and dairy, making it unsuitable for individuals with these specific allergies. The presence of hydrolyzed soy protein and natural flavor (contains dairy and soy) also points to these common allergens.
Rice A Roni Family Size Rice Pilaf scores 28/100, indicating it is an 'Avoid' choice according to FoodScore. While it provides some iron and protein, its high sodium content (1350mg per 100g) and the presence of trans fat are significant nutritional drawbacks. It is classified as a NOVA 3 processed food.
How does Rice A Roni compare to generic plain rice?
Compared to generic plain rice, Rice A Roni Rice Pilaf is significantly higher in sodium and contains various additives and flavorings. Plain rice, especially brown rice, offers more fiber and is free from added sodium and trans fats. This product is a more processed option designed for flavor and convenience.
What is 'monosodium glutamate' in the ingredient list?
Monosodium glutamate (MSG) is a flavor enhancer commonly used in many processed foods. It is generally recognized as safe by the FDA, though some individuals report sensitivity to it. In this product, it contributes to the savory taste profile.
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 stick to this serving size or even smaller if you are managing sodium intake. Pairing it with low-sodium foods can help balance the meal.
Can this product be part of a vegetarian diet?
No, this product is not suitable for a vegetarian diet as it contains chicken broth, chicken fat, and chicken. These ingredients are derived from animal sources. Vegetarians should look for rice pilaf products specifically labeled as vegetarian or vegan.
How does Rice A Roni compare to a similar product like Near East Rice Pilaf?
Both Rice A Roni and Near East Rice Pilaf are convenient, flavored rice mixes. Nutritional profiles can vary, but generally, both tend to be higher in sodium than plain rice. Consumers should compare the nutrition labels of specific SKUs, as some Near East varieties might offer different ingredient lists or sodium levels.