PoorgrainRice A Roni· 2 oz (56 g/about 1/4 cup dry rice mix and 1-2/3 Tbsp seasoning mix) As
Rice A Roni Long Grain & Wild Rice 4.3 Ounce Paper Box
Rice A Roni Long Grain & Wild Rice scores 44/100 (Poor) primarily due to its **high sodium content** and ultra-processed nature.
This product received a FoodScore of 44/100, indicating a poor nutritional profile.
A serving contains 1389.29mg of sodium, contributing significantly to daily intake.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to generic whole-grain rice, this SKU has considerably more sodium and less fiber.
Consider this product as an occasional side dish rather than a dietary staple.
Scores -3 points above the grain category average (47/100 across 2269 foods).
Fiber
2.8g
10% of Daily Value
Protein
9.8g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1389.29mg
60% of Daily Value
+
What it brings to the table
Fiber (2.8g)+2
Protein (9.8g)+5
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Sodium (1389.3mg)-7
Ultra-processed (NOVA 4)-10
Why it scores 44
Rice A Roni Long Grain & Wild Rice receives a FoodScore of 44 out of 100, placing it in the 'Poor' category. This score is largely driven by its high sodium content, which stands at 1389.29mg per 100g, incurring a significant penalty. The product's classification as NOVA class 4, indicating it is ultra-processed, also contributes a substantial penalty to its overall score. While the product does offer some nutritional benefits, such as 9.8g of protein and 2.8g of fiber per 100g, these positive contributions are outweighed by the penalties. The inclusion of ingredients like monosodium glutamate and corn maltodextrin further aligns with its ultra-processed classification. When compared to a generic whole-grain rice baseline, Rice A Roni contains considerably more sodium and less dietary fiber, making it a less optimal choice for regular consumption.
Health benefits
What the nutrients in rice a roni long grain & wild rice 4.3 ounce paper box actually do for you, grounded in established dietary science.
Source of Iron
This product provides 2.7mg of iron per 100g, which is 15% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and energy production. While not a primary source, it can contribute to your daily iron intake, especially for individuals who may struggle to meet their needs through other dietary sources. Pairing it with vitamin C-rich foods can enhance iron absorption.
Contains Protein
With 9.8g of protein per 100g, Rice A Roni Long Grain & Wild Rice offers a moderate amount of this macronutrient. Protein is vital for muscle repair, growth, and overall body function. While this product alone may not meet high protein needs, it can be a component of a meal that contributes to your daily protein goals, especially when combined with other protein sources like lean meats or legumes.
Provides Dietary Fiber
The product contains 2.8g of fiber per 100g, which is a modest contribution to daily fiber intake. Dietary fiber is important for digestive health, helping to maintain regularity and contributing to feelings of fullness. While this amount is not exceptionally high, it is a positive aspect, especially when considering that many processed grain products offer very little fiber. Incorporating other fiber-rich foods into your meal can further boost your intake.
Rice A Roni Long Grain & Wild Rice scores 44/100 (Poor) primarily due to its high sodium content and ultra-processed nature.
How to eat it
Rice A Roni Long Grain & Wild Rice is typically prepared as a quick and convenient side dish, often accompanying main courses like chicken or fish. It's designed for ease of preparation, requiring minimal effort. A common pitfall is consuming the entire prepared box, which can lead to excessive sodium intake.
To reduce sodium, consider preparing this product with half the seasoning packet and adding your own herbs and spices.
Pair with a generous serving of non-starchy vegetables like broccoli or spinach to increase fiber and nutrient density.
Use a smaller portion of the prepared rice mix (e.g., 1/2 cup) and combine it with a larger portion of plain, unseasoned whole grains for a more balanced meal.
Incorporate lean protein sources such as grilled chicken or beans to create a more complete and satisfying meal.
Consider this product for occasional use rather than a daily staple due to its ultra-processed nature and high sodium content.
Things to keep in mind
This product contains a high amount of sodium, at 1389.29mg per 100g, which is a significant concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. Ingredients such as monosodium glutamate (MSG) are present, which some individuals report sensitivity to, experiencing symptoms like headaches or flushing. The product also contains hydrolyzed soy protein and wheat gluten, making it unsuitable for individuals with soy or wheat allergies, or those with celiac disease. Given its NOVA class 4 classification, it is an ultra-processed food, which generally means it contains ingredients and additives not typically found in home cooking and may be less satiating or nutrient-dense than whole foods.
Rice A Roni Long Grain & Wild Rice scores 44/100 (Poor) on FoodScore. While it provides some protein and fiber, its high sodium content and ultra-processed nature mean it is not considered a healthy choice for regular consumption. It is best enjoyed in moderation as part of a balanced diet.
How does Rice A Roni compare to plain brown rice?
Compared to plain brown rice, Rice A Roni Long Grain & Wild Rice has significantly higher sodium (1389.29mg vs. negligible) and is an ultra-processed food (NOVA 4). Plain brown rice is a whole grain, offering more fiber and fewer additives, making it a more nutritionally sound choice for daily meals.
What is monosodium glutamate (MSG) in this product?
Monosodium glutamate (MSG) is a flavor enhancer used in Rice A Roni Long Grain & Wild Rice. It is generally recognized as safe by the FDA, but some individuals report sensitivity to it. Its presence contributes to the product's ultra-processed classification.
What is a recommended 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 consume smaller portions, perhaps half of the prepared serving, and complement it with other whole foods to balance the meal's nutritional profile.
Can I make this product less processed?
While you cannot change its ultra-processed classification, you can improve its nutritional impact. Using less of the seasoning packet, adding fresh vegetables, and combining it with plain, unseasoned rice can help reduce sodium and increase overall nutrient density.
Does this product contain whole grains?
The ingredient list includes 'Long Grain Rice' and 'Wild Rice'. While wild rice is a whole grain, the 'Long Grain Rice' is typically refined white rice. Therefore, this product is not exclusively a whole grain product, and its fiber content (2.8g per 100g) reflects this.