AvoiddairyRice A Roni· 2 OZ (56g/about 1/4 cup dry rice & 1 Tbsp seasoning mix) As Packaged
Rice A Roni Rustic Recipes Parmesan & Romano Cheese 5 Ounce Paper Box
Rice A Roni Rustic Recipes Parmesan & Romano Cheese scores 28/100 (Avoid) primarily due to the presence of trans fats and high sodium content. This product is categorized as processed (NOVA 3).
FoodScore for this product is 28/100, placing it in the 'Avoid' category.
The product provides 10.2g of protein per 100g, contributing positively to its score.
A significant concern is the 1260.71mg of sodium per 100g, which is very high.
This Rice A Roni SKU contains trans fats, a factor that heavily penalizes its score.
Consider this product as an occasional side dish rather than a dietary staple.
Scores -5 points above the dairy category average (33/100 across 5088 foods).
Fiber
1.5g
5% of Daily Value
Protein
10.2g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1260.71mg
55% of Daily Value
+
What it brings to the table
Protein (10.2g)+6
Micronutrients (Calcium, Vitamin A)+4
−
What holds it back
Sodium (1260.7mg)-7
Trans fat present-20
Processed (NOVA 3)-5
Why it scores 28
Rice A Roni Rustic Recipes Parmesan & Romano Cheese receives a FoodScore of 28 out of 100, indicating it is a product to avoid for regular consumption. The score is significantly impacted by several factors. On the positive side, the product gains 6 points for its protein content of 10.2g per 100g and 4 points for micronutrients, specifically calcium (16% DV) and Vitamin A (15% DV). However, these bonuses are outweighed by substantial penalties. The most significant penalty is a 20-point deduction for the presence of trans fat, even in small amounts (0.11g per 100g). Additionally, the high sodium content of 1260.71mg per 100g results in a 7-point penalty. As a NOVA class 3 product, it is considered processed, incurring a further 5-point penalty. The ingredient list includes natural flavors (contains wheat and soy), which contributes to its processed classification. Compared to a generic dairy equivalent, which would typically have higher calcium and protein with lower sodium and no trans fats, this Rice A Roni product falls short in overall nutritional quality.
Health benefits
What the nutrients in rice a roni rustic recipes parmesan & romano cheese 5 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This Rice A Roni product provides 10.2g of protein per 100g, which can contribute to daily protein intake. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. While not a primary protein source, it can supplement meals, especially when combined with other protein-rich foods. The protein comes from sources like long grain rice and the various cheeses listed in the ingredients.
Calcium Contribution
With 201.79mg of calcium per 100g, providing 16% of the Daily Value, this product offers a notable amount of this essential mineral. Calcium is crucial for maintaining strong bones and teeth, and plays a role in nerve function and muscle contraction. The calcium content is primarily derived from the Parmesan, Romano, and Cheddar cheeses present in the recipe, along with whey and cultured nonfat milk.
Contains Vitamin A
This product contains 15% of the Daily Value for Vitamin A per 100g. Vitamin A is important for vision, immune function, and skin health. The presence of Vitamin A is likely due to the dairy components, as milk and cheese can be sources of this fat-soluble vitamin. While not a primary source, it adds to the overall micronutrient profile.
Rice A Roni Rustic Recipes Parmesan & Romano Cheese scores 28/100 (Avoid) primarily due to the presence of trans fats and high sodium content. This product is categorized as processed (NOVA 3).
How to eat it
Rice A Roni Rustic Recipes Parmesan & Romano Cheese is typically prepared as a quick side dish for lunch or dinner. It's designed for convenience, often served alongside roasted chicken, pork, or vegetables. A common portion is about 1/4 cup dry mix, which expands significantly when cooked. The main pitfall is often consuming multiple servings due to its palatability.
To enhance the nutritional value, mix in steamed or sautéed vegetables like broccoli, spinach, or peas after cooking.
Pair with a lean protein source such as grilled chicken breast or fish to create a more balanced meal and increase satiety.
Consider using a smaller portion of the prepared Rice A Roni and supplementing with a larger serving of whole grains or a fresh salad.
Dilute the sodium content by preparing with low-sodium broth instead of water, if desired, and avoid adding extra salt.
Things to keep in mind
Consumers should be aware of several aspects of Rice A Roni Rustic Recipes Parmesan & Romano Cheese. The product contains trans fat, which is generally advised against in dietary guidelines due to its potential impact on cardiovascular health. It is also very high in sodium (1260.71mg per 100g), which could be a concern for individuals monitoring their blood pressure or those with sodium-sensitive conditions. The ingredient list declares several allergens: milk, wheat, and soy, making it unsuitable for individuals with allergies to these components. The presence of 'natural flavors' (containing wheat and soy) means those with sensitivities should exercise caution. While not alarmist, it is important to note these factors for informed dietary choices.
Is Rice A Roni Rustic Recipes Parmesan & Romano Cheese healthy?
This Rice A Roni product scores 28/100, placing it in the 'Avoid' category. While it offers some protein and micronutrients like calcium and Vitamin A, its high sodium content and the presence of trans fats are significant nutritional drawbacks. It is best considered an occasional side dish rather than a regular part of a healthy diet.
How does Rice A Roni compare to other rice side dishes?
Compared to a plain, unseasoned long grain rice, this Rice A Roni product has significantly higher sodium and contains trans fats, which are absent in plain rice. While it offers more flavor and convenience, a generic plain rice would typically have a much higher FoodScore due to its simpler composition and lack of added sodium and unhealthy fats. For example, compared to a plain brown rice, it lacks the fiber benefits as well.
What are 'natural flavors' in this product?
The 'natural flavors' in Rice A Roni Rustic Recipes Parmesan & Romano Cheese are a blend of substances derived from natural sources, used to enhance taste. The label specifies that these natural flavors contain wheat and soy, which is important for individuals with allergies or sensitivities to these ingredients. The exact components of natural flavors are proprietary but must originate from plant or animal sources.
What is a recommended portion size for this product?
The serving size listed is 2 OZ (56g/about 1/4 cup dry rice & 1 Tbsp seasoning mix) 'As Packaged'. This translates to a cooked portion that provides the listed nutritional values. Given the high sodium content, it is advisable to stick to a single serving and balance the meal with other low-sodium, nutrient-dense foods like fresh vegetables or lean protein to mitigate the overall sodium intake.
Can this product be part of a vegetarian diet?
Yes, Rice A Roni Rustic Recipes Parmesan & Romano Cheese can be part of a vegetarian diet. Its ingredients, including various cheeses, whey, and rice, are derived from dairy and plant sources. It does not contain meat, poultry, or fish. However, it is not suitable for a vegan diet due to the presence of dairy products.