TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC scores 58/100 (Decent) due to its strong fiber and protein content from whole grains and lentils, despite being a processed product.
This TRUROOTS pilaf scores 58/100, placing it in the 'Decent' category.
It provides 5.61g of fiber and 9.86g of protein per 100g, contributing positively to nutrient intake.
With 0g added sugar and 0mg sodium per 100g, it avoids common concerns in processed foods.
As a NOVA 3 processed food, it is more processed than a generic whole-grain equivalent.
This product offers a convenient base for meals, easily enhanced with vegetables or lean protein.
Scores +11 points above the grain category average (47/100 across 2269 foods).
Fiber
5.61g
20% of Daily Value
Protein
9.86g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
+
What it brings to the table
Fiber (5.6g)+6
Protein (9.9g)+5
Micronutrients (Iron)+2
−
What holds it back
Processed (NOVA 3)-5
Why it scores 58
TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC achieves a FoodScore of 58 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and its classification as a processed food. The product receives significant bonuses for its nutrient density, specifically 5.61g of fiber per 100g, which contributes +6 points, and 9.86g of protein per 100g, adding +5 points. These amounts are notable for a grain-based product and come from ingredients like brown rice, quinoa, and sprouted lentils. Additionally, it provides 2.03mg of iron per 100g, earning +2 points. A key positive aspect is the absence of added sugar and sodium, both at 0g per 100g, which prevents common penalties seen in many packaged foods. However, as a NOVA class 3 product, it incurs a -5 point penalty for being processed. Compared to a generic whole-grain equivalent, this TRUROOTS pilaf offers similar or higher levels of fiber and protein in a convenient, pre-seasoned format, but it is not a whole, unprocessed food.
Health benefits
What the nutrients in truroots multigrain pilaf, roasted garlic actually do for you, grounded in established dietary science.
Supports Digestive Health with Fiber
This TRUROOTS pilaf is a good source of dietary fiber, providing 5.61g per 100g. The fiber comes from the whole grains and lentils in the blend, such as brown rice and sprouted lentils. Adequate fiber intake is important for maintaining regular bowel movements and supporting overall digestive function. Including fiber-rich foods like this pilaf can contribute to a feeling of fullness, which may help with weight management.
Contributes to Protein Intake
With 9.86g of protein per 100g, this product contributes meaningfully to daily protein needs. The protein is derived from the multigrain and lentil blend, including quinoa and sprouted black lentils. Protein is an essential macronutrient vital for muscle repair and growth, enzyme production, and hormone synthesis. Incorporating this pilaf into meals can help individuals meet their protein requirements, especially when combined with other protein sources.
Provides Essential Micronutrients
TRUROOTS MULTIGRAIN PILAF supplies several micronutrients, notably 2.03mg of iron per 100g, which is 11% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy production. While not a primary source of all micronutrients, the presence of iron, along with other trace minerals from the whole grains and legumes, adds to the nutritional value. This makes it a more nutrient-dense option compared to refined grain products.
TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC scores 58/100 (Decent) due to its strong fiber and protein content from whole grains and lentils, despite being a processed product.
How to eat it
This multigrain pilaf is designed for convenience, typically consumed as a side dish or a base for a quick meal. It's pre-seasoned and cooks quickly, making it suitable for busy weeknights. A common portion is around 2.5 ounces, but adjusting based on overall meal composition is key.
Pair this pilaf with lean protein sources like grilled chicken, fish, or tofu to create a balanced and complete meal.
Boost the nutrient content by stirring in fresh or frozen vegetables such as spinach, bell peppers, or peas after cooking.
Use it as a base for a grain bowl, adding roasted vegetables, a healthy fat like avocado, and a light dressing.
Consider portion control; while healthy, consuming excessive amounts can still lead to higher calorie intake than intended.
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days to maintain freshness and prevent spoilage.
Things to keep in mind
This TRUROOTS pilaf is generally well-tolerated and does not contain common allergens like milk, soy, wheat, tree nuts, peanuts, or egg. The ingredient list is straightforward, primarily consisting of whole grains and lentils with onion powder and garlic powder for flavoring. There are no artificial colors, flavors, or preservatives listed. Individuals with specific sensitivities to onion or garlic may need to be mindful, but for most consumers, this product presents no significant cautions. It is a NOVA class 3 processed food, meaning it has undergone some processing, but the ingredients remain recognizable and largely whole.
Is TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC healthy?
TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC scores 58/100, indicating it is a 'Decent' choice. It is a good source of fiber (5.61g/100g) and protein (9.86g/100g) and contains no added sugar or sodium. While it is a processed food (NOVA 3), its nutrient profile is favorable for a convenient grain product.
How does TRUROOTS MULTIGRAIN PILAF compare to a generic whole grain?
Compared to a generic plain whole grain like brown rice, TRUROOTS MULTIGRAIN PILAF offers a similar or slightly higher protein and fiber content due to the inclusion of quinoa and lentils. It also provides the convenience of being pre-seasoned. However, a plain whole grain would be a NOVA 1 unprocessed food, whereas this product is NOVA 3 due to its blend and seasoning.
Does this pilaf contain a lot of sodium or added sugar?
No, TRUROOTS MULTIGRAIN PILAF, ROASTED GARLIC contains 0mg of sodium and 0g of added sugar per 100g. This is a significant positive, as many packaged grain products can be high in these components. This makes it a suitable option for those monitoring their intake of sodium and added sugars.
What is a recommended portion size for this pilaf?
The recommended serving size is 2.5 ounces (approximately 71g). This portion provides a good amount of fiber and protein without excessive calories. You can adjust the portion based on your individual dietary needs and how you are incorporating it into your meal, ensuring it fits your overall calorie and nutrient goals.
Can I use this pilaf in meal prep?
Yes, TRUROOTS MULTIGRAIN PILAF is an excellent option for meal prep. Its quick cooking time and robust flavor make it easy to incorporate into various dishes. You can cook a larger batch and divide it into containers for convenient meals throughout the week, pairing it with different proteins and vegetables to keep things varied.
Is this product gluten-free?
The ingredients listed, such as brown rice, quinoa, and lentils, are naturally gluten-free. While the label does not explicitly state 'gluten-free,' based on the ingredient list, it is likely suitable for individuals avoiding gluten. However, for severe allergies, always check for certified gluten-free labeling or contact the manufacturer regarding cross-contamination risks, as this information is not provided.