Are Knorr Rice Sides Healthy? Guidelines to Consider

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If you’re looking for a quick and easy meal solution, you may have come across Knorr Rice Sides at your local grocery store.

These pre-packaged rice dishes come in a variety of flavors and are marketed as a convenient side dish or base for a complete meal. But are Knorr Rice Sides healthy? Let’s take a closer look.


The first thing to consider when evaluating the healthiness of any food is its nutrition information. According to the Knorr website, a serving size of their rice sides (1 cup prepared) typically contains around 240-270 calories, 3-5 grams of fat, 42-50 grams of carbohydrates, 0-3 grams of fiber, and 3-9 grams of protein.

The sodium content varies depending on the flavor, but many of the rice sides contain 700-900 milligrams of sodium per serving.

While the calorie count and macronutrient breakdown of Knorr Rice Sides may fit into a healthy diet for some people, the high sodium content is a concern.

Consuming too much sodium on a regular basis can contribute to high blood pressure, which in turn increases the risk of heart disease and stroke.

It’s worth noting that the American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, with an ideal limit of no more than 1,500 milligrams per day for most adults.

Sodium is an essential nutrient that helps regulate blood pressure and fluid balance in the body. However, most people consume far more sodium than they need, mostly from processed foods and restaurant meals.

Centers for Disease Control and Prevention

According to the Centers for Disease Control and Prevention (CDC), the average American consumes about 3,400 milligrams of sodium per day, which is more than double the recommended limit.

This excessive intake is a major public health concern, as it increases the risk of hypertension, stroke, heart disease, and other health problems.


Another important factor to consider is the ingredients list. While Knorr Rice Sides do contain some whole grains, such as brown rice or quinoa, they also contain a variety of processed ingredients and additives.

For example, the cheddar broccoli flavor contains partially hydrogenated soybean oil (a source of trans fats), artificial flavors, and monosodium glutamate (MSG).

The Mexican-style rice flavor contains maltodextrin (a type of carbohydrate), autolyzed yeast extract (a flavor enhancer), and disodium guanylate and inosinate (flavor enhancers derived from processed meats).

Trans fats

Trans fats are a type of unsaturated fat that have been chemically altered to make them more stable and solid at room temperature. They are commonly found in fried foods, baked goods, and packaged snacks.

Trans fats have been linked to increased LDL (“bad”) cholesterol levels, inflammation, insulin resistance, and other health problems.

In 2015, the US Food and Drug Administration (FDA) determined that partially hydrogenated oils, the primary source of artificial trans fats in the American diet, were no longer generally recognized as safe and issued a ban on their use in processed foods.


MSG is a flavor enhancer that is commonly added to processed foods to enhance their savory taste. Some people are sensitive to MSG and may experience symptoms such as headache, nausea, and sweating after consuming it.

However, the FDA considers MSG to be safe for most people when consumed in moderate amounts. The agency requires that foods containing added MSG must include it on the label, so consumers can make informed choices.


Maltodextrin is a type of carbohydrate that is derived from starches, such as corn or wheat. It is commonly used in processed foods as a thickener, filler, or sweetener.

While maltodextrin itself is not harmful, it can cause a rapid spike in blood sugar levels, especially in people with diabetes or insulin resistance.

Autolyzed yeast extract and disodium guanylate and inosinate are flavor enhancers derived from processed meats, such as ham or bacon.

While they are generally recognized as safe, some people may prefer to avoid them due to personal or ethical reasons.

Consumption Guidelines

If you do choose to include Knorr Rice Sides in your diet, there are some guidelines you can follow to make them a healthier choice. Here are a few tips:

Be mindful of portion sizes

Stick to the serving size listed on the package (1 cup prepared) to avoid overconsuming calories and sodium.

Balance your plate

Pair your Knorr Rice Side with a variety of colorful vegetables and a source of lean protein, such as grilled chicken or tofu. This can help boost the nutritional value of your meal and make it more satisfying.

Read labels carefully

Choose flavors that are lower in sodium and avoid those that contain trans fats, artificial flavors, and MSG. You can also look for rice sides that contain whole grains, such as brown rice or quinoa, and vegetables, such as broccoli or peppers.

Consider making your own rice dishes from scratch

This way, you can control the ingredients and seasoning and tailor them to your own tastes and nutritional needs. You can experiment with different herbs and spices to add flavor, and include a variety of colorful vegetables and lean proteins to make your dish more nutritious.


While Knorr Rice Sides can be a convenient and tasty addition to your meal repertoire, they should be consumed in moderation and with consideration for their sodium content and ingredient list.

By following the guidelines above, you can enjoy them as part of a balanced and healthy diet. However, if you have a medical condition, such as high blood pressure or diabetes, or if you are following a specific dietary plan, such as a low-sodium or low-carb diet, you may need to avoid or limit these products.

It’s always a good idea to consult with a registered dietitian or healthcare provider if you have any questions or concerns about your diet.