Rice dishes

Rice A Roni CHEDDAR BROCCOLI flavor Rice, pasta, cheddar cheese and broccoli with other natural flavors

6.5 oz/184 g

Bad out of 100 Medium confidence

Ultra-processed
High in salt
Contains added sugars
Contains palm oil
Seed-oil free
No synthetic dyes

Why it scores 13

Rice A Roni CHEDDAR BROCCOLI flavor Rice, pasta, cheddar cheese and broccoli with other natural flavors scores 13 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

minus 20 points Corn syrup solids: An added sugar. Strong
minus 20 points Sugar: An added sugar. Strong
minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better rice and pasta side dishes

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

CHEDDAR BROCCOLI flavor Rice, pasta, cheddar cheese and broccoli with other natural flavors

START100

Ingredients

Corn syrup solids minus 20 points

Strong An added sugar. [1][2][3]
Sugar minus 20 points

Strong An added sugar. [1][2][3]
Palm oil minus 2.5 points

Strong About half saturated fat; WHO recommends keeping saturated fat to 10% of energy or less. [4][5][6]
Monosodium glutamate (MSG) minus 1.5 points

Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [7][8][9]
Potassium phosphate minus 1.5 points

Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [10]
Natural flavors minus 1.5 points

Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [11][9]
Yeast extract minus 0.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [9]
Soy lecithin minus 0.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [9]

subtotal−48

Processing

Ultra-processed (NOVA 4) minus 18 points

Strong Classified NOVA 4: made with industrial ingredients and additives. [9]
5 kinds of ultra-processing markers minus 6 points

Emerging Industrial additive classes found: color (added), emulsifier, flavor enhancer, flavoring and industrial sugar or starch hydrolysate. [9]

subtotal−24

Nutrition per 100 g

Sugars 5.4 g / 100 g minus 3 points

Strong Contains some sugar. [1]
Saturated fat 3.6 g / 100 g minus 3 points

Strong High in saturated fat. [4]
Salt 2.7 g / 100 g minus 9 points

Strong Very high in salt. [12]
Energy 375 kcal / 100 g minus 2 points

Info Energy-dense for its weight. [2]
Protein 10.7 g / 100 g plus 2 points

Info A good source of protein. [2]

subtotal−15

TOTAL 13Bad

100 − 87 = 13

Can’t score above 79. Contains corn syrup solids, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [13]

Nutrition per 100 g

Energy	375 kcal
Fat	7.1 g
Saturated fat	3.6 g
Trans fat	0 g
Carbohydrates	66.1 g
Sugars	5.4 g
Added sugars	1.8 g
Fiber	1.8 g
Protein	10.7 g
Salt	2.7 g

Serving: 1 serving (56 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

RICE, WHEAT FLOUR, PALM OIL, WHEY, SALT, BROCCOLI*, ONIONS, CORN SYRUP SOLIDS, CHEDDAR CHEESE (MILK, CULTURES, SALT, ENZYMES), PARMESAN CHEESE (MILK, CULTURES, SALT, ENZYMES), NONFAT MILK, MONOSODIUM GLUTAMATE, CHEDDAR AND ROMANO CHEESES (MILK, CULTURES, SALT, ENZYMES), CREAM, SUGAR, POTASSIUM PHOSPHATE, NATURAL FLAVOR, LACTIC ACID, SPINACH*, YEAST EXTRACT, AUTOLYZED YEAST EXTRACT, ANNATTO (COLOR), FERRIC ORTHOPHOSPHATE, NIACINAMIDE, SOY LECITHIN, FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID.

Allergens and diets

Contains: Milk, Wheat, Gluten

Not vegan
Not gluten-free
Not palm-oil-free

Always check the package: recipes change.

Sources

Guideline: sugars intake for adults and children

World Health Organization · Mar 4, 2015 · Agency assessment

“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Added and free sugars should be as low as possible

European Food Safety Authority · Feb 28, 2022 · Agency assessment

“Sugar consumption is a known cause of dental caries.”

efsa.europa.eu
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Process contaminants in vegetable oils and foods

European Food Safety Authority · May 3, 2016 · Agency assessment

“The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”

efsa.europa.eu
Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

European Union (Official Journal) · Apr 25, 2023 · Law

“Glycidyl fatty acid esters, expressed as glycidol”

eur-lex.europa.eu
Questions and Answers on Monosodium glutamate (MSG)

U.S. Food and Drug Administration · Jul 17, 2026 · Regulator

“FDA considers the addition of MSG to foods to be “generally recognized as safe” (GRAS).”

fda.gov
EFSA reviews safety of glutamates added to food

European Food Safety Authority · Jul 12, 2017 · Agency assessment

“EFSA re-assessed the safety of glutamates used as food additives and derived a group acceptable daily intake (ADI) of 30 mg/kg body weight per day for all six of these additives.”

efsa.europa.eu
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
EFSA issues new advice on phosphates

European Food Safety Authority · Jun 12, 2019 · Agency assessment

“We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

efsa.europa.eu
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

“whose significant function in food is flavoring rather than nutritional.”

ecfr.gov
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int
Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

“Table 3: Criteria for drinks (per 100ml)”

assets.publishing.service.gov.uk
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

BMJ · Feb 28, 2024 · Peer-reviewed

“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

doi.org
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

Cell Metabolism · July 2019 · Peer-reviewed

doi.org

Score

Why it scores 13

Better rice and pasta side dishes

Nutrition per 100 g

Ingredients

Allergens and diets

More rice dishes on GoodSwap

More from Rice A Roni

Sources