TRUROOTS ORGANIC PILAF scores 64/100 (Good) on FoodScore, primarily driven by its notable protein and fiber content from **sprouted lentils** and **basmati rice**.
TRUROOTS ORGANIC PILAF earns a FoodScore of 64/100, indicating a good nutritional profile.
This product provides 13.3g of protein and 6.7g of fiber per 100g, contributing positively to satiety.
With only 8mg of sodium per 100g, this pilaf is a very low-sodium option.
Classified as NOVA 3 (processed), it is a more processed option compared to whole, unprocessed grains.
Consider this pilaf as a convenient base for meals, enhancing its nutritional value with added vegetables.
Scores +17 points above the grain category average (47/100 across 2269 foods).
Fiber
6.7g
24% of Daily Value
Protein
13.3g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
8mg
0% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Protein (13.3g)+9
Micronutrients (Iron)+2
−
What holds it back
Processed (NOVA 3)-5
Why it scores 64
TRUROOTS ORGANIC PILAF achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score is largely influenced by its beneficial macronutrient profile. The product receives a significant bonus for its fiber content, providing 6.7g per 100g, which is a notable amount for a grain-based product. Additionally, its protein content of 13.3g per 100g contributes positively to the score, making it a more substantial option than many plain grain products. The presence of iron at 13% DV per 100g also adds a small micronutrient bonus. The ingredient list highlights whole food components like white basmati rice and sprouted black lentils, which are good sources of these nutrients. However, as a NOVA 3 classified product, it incurs a penalty for being processed, reflecting that while made from good ingredients, it's not in its whole, unprocessed form. Compared to a generic whole-grain equivalent, TRUROOTS offers a similar or slightly enhanced protein and fiber profile, while maintaining a very low sodium level of 8mg per 100g and no added sugars.
Health benefits
What the nutrients in truroots organic pilaf actually do for you, grounded in established dietary science.
Supports Digestive Health
This TRUROOTS pilaf is a good source of dietary fiber, providing 6.7g per 100g. Fiber is crucial for maintaining regular bowel movements and can help prevent constipation. The fiber content, largely from the sprouted lentils and basmati rice, contributes to overall gut health by supporting a healthy digestive system. Including fiber-rich foods in your diet can also aid in satiety, helping you feel full longer after meals.
Contributes to Muscle Maintenance
With 13.3g of protein per 100g, TRUROOTS ORGANIC PILAF offers a substantial amount of plant-based protein. Protein is essential for the repair and growth of tissues, including muscle. The combination of rice and lentils provides a more complete amino acid profile than either component alone. Incorporating this pilaf into meals can help individuals meet their daily protein requirements, supporting muscle health and overall body function.
Low in Sodium and Added Sugars
This product is notably low in sodium, containing only 8mg per 100g, making it an excellent choice for those monitoring their sodium intake. Furthermore, it contains 0g of added sugar, which aligns with dietary recommendations to limit discretionary sugars. The absence of added sugars and very low sodium content means this pilaf can serve as a neutral base that can be seasoned and combined with other foods without significantly contributing to high sodium or sugar levels in the overall meal.
TRUROOTS ORGANIC PILAF scores 64/100 (Good) on FoodScore, primarily driven by its notable protein and fiber content from sprouted lentils and basmati rice.
How to eat it
TRUROOTS ORGANIC PILAF is designed for convenience as a quick-cooking grain and legume blend. It's typically consumed as a side dish or a base for main meals. A common portion size would be around 2.1 ounces (60g) as prepared, which is the serving size, providing a good foundation for a balanced meal.
Pair this pilaf with a source of lean protein like grilled chicken or fish, and a generous serving of non-starchy vegetables to create a nutritionally complete meal.
Use the pilaf as a base for a grain bowl, adding roasted vegetables, a healthy fat source like avocado, and a light dressing for a balanced lunch option.
To increase the micronutrient density, stir in fresh herbs, spinach, or bell peppers after cooking for added vitamins and antioxidants.
Consider using this pilaf in place of plain white rice in recipes to boost the fiber and protein content of your dish.
Things to keep in mind
The TRUROOTS ORGANIC PILAF ingredient list is straightforward, primarily consisting of whole grains, legumes, and spices. There are no common allergens explicitly declared on the label, nor are there artificial sweeteners, colors, or preservatives. Individuals with specific sensitivities to any of the listed spices, such as dried ginger or turmeric powder, should review the ingredient list carefully. As a grain and legume product, it is naturally gluten-free, but those with severe celiac disease should always confirm cross-contamination protocols if not explicitly certified. Overall, this product presents minimal cautions for the general population.
TRUROOTS ORGANIC PILAF scores 64/100, placing it in the 'Good' category. It offers a beneficial combination of 13.3g protein and 6.7g fiber per 100g, along with very low sodium and no added sugars. While it is a processed food (NOVA 3), its nutritional profile makes it a healthier processed option compared to many other convenience foods.
How does TRUROOTS ORGANIC PILAF compare to other grain blends?
Compared to a generic plain white rice, TRUROOTS ORGANIC PILAF offers significantly more protein and fiber due to the inclusion of sprouted lentils. When compared to a brand like Near East Rice Pilaf, TRUROOTS stands out for its very low sodium content (8mg vs. often hundreds of mg) and the absence of added oils or flavor enhancers, making it a cleaner ingredient option.
What does 'sprouted' mean in the context of lentils?
Sprouting involves soaking and germinating the lentils, which can enhance their nutritional value. This process can make nutrients like iron and zinc more bioavailable and may also improve digestibility by reducing anti-nutrients. For TRUROOTS, the sprouted black lentils and sprouted green lentils contribute to the product's overall nutrient density.
How much TRUROOTS ORGANIC PILAF should I eat per serving?
The declared serving size is 2.1 ounces (60g) as prepared. This provides a reasonable portion of grains and legumes for a meal. Depending on your individual dietary needs and activity level, you might adjust this portion. Consider it as one component of a meal, aiming for a balanced plate with vegetables and a lean protein source.
Can I use TRUROOTS ORGANIC PILAF in meal prep?
Yes, TRUROOTS ORGANIC PILAF is well-suited for meal prep due to its convenience and nutritional profile. You can cook a larger batch and portion it out for meals throughout the week. It reheats well and can be easily incorporated into various dishes, making it a versatile meal prep component for quick and healthy meals.