🧪 Nutrition Facts
- Calories 200.1
- Total Fat 2.0 g
- Saturated Fat 1.0 g
- Cholesterol 5.1 mg
- Sodium 680.0 mg
- Potassium 200.1 mg
- Total Carbohydrate 41.0 g
- Dietary Fiber 1.0 g
- Sugars 3.0 g
- Protein 5.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 3.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 200.1 calories per serving (1 Serving (57.0g)), Uncle Ben's, Broccoli Rice Au Gratin is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 41.0g per serving (81.2% of calories). One thing to note: a single serving contains 680.0mg of sodium (30% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Enriched Parboiled Rice [long Grain Rice, Iron (ferric Orthophosphate), Niacin, Thiamin (thiamin Mononitrate), Folic (folic Acid)]; Whole Grain Parboiled Brown Rice; Seasoning Blend [whey; Parmesan/cheddar/romano/blue Cheese* (milk, Cheese Cultures, Salt, Enzymes); Salt; Enriched Wheat Iron, Thiamin (thiamin Mononitrate), Riboflavin, Folate (folic Acid)], Broccoli*; Autolyzed Yeast Extract; Rice Flour; Partially Hydrogenated Soybean Oil, Onion Powder; Sodium Citrate; Parsley*; Extractive of Annatto and Turmeric (color); Xanthan Gum; Sugar; Nonfat Milk*; Mustard; Citric Acid; Butter* (cream, Salt); Buttermilk*' Natural Flavors; Lactic Acid; Annatto Powder (corn Maltodextrin, Sodium Carbonate, Annatto Extract [color])].
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Flavour Enhancers: Yeast Extract, Autolyzed Yeast, Autolyzed Yeast Extract
Fortification / Enrichment Agents: Ferric Orthophosphate, Niacin, Riboflavin, Folic Acid, Folate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Uncle Ben's, Broccoli Rice Au Gratin — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Uncle Ben's, Broccoli Rice Au Gratin contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200.1 kcal | 10% |
| Total Fat | 2.0 g | 3% |
| Saturated Fat | 1.0 g | 5% |
| Cholesterol | 5.1 mg | 2% |
| Sodium | 680.0 mg | 30% ⚠️ |
| Total Carbohydrate | 41.0 g | 15% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 3.0 g | 6% |
| Protein | 5.0 g | 10% |
| Vitamin C | 1.2 mg | 1% |
| Niacin (B-3) | 3.0 mg | 19% |
| Calcium | 79.8 mg | 6% |
| Iron | 2.7 mg | 15% |
| Potassium | 200.1 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Uncle Ben's, Broccoli Rice Au Gratin accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 81.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 200.1 calories in Uncle Ben's, Broccoli Rice Au Gratin? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Running: 8 minutes per mile | 13.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Uncle Ben's, Broccoli Rice Au Gratin
Is Uncle Ben's, Broccoli Rice Au Gratin good for weight loss?
At 200 calories per serving with only 2g of fat and 5g of protein, this could fit into a weight loss plan if portions are controlled. However, the relatively high carbohydrate content (41g) and low protein mean it won't keep you particularly full, so you might find yourself hungry soon after eating.
Is Uncle Ben's, Broccoli Rice Au Gratin good fuel for endurance activities?
The 41g of carbohydrates provide decent fuel for endurance activities, and some of those carbs come from whole grain brown rice. With just 5g of protein though, pairing this with a protein source would make it a more balanced pre- or post-activity meal.
How might Uncle Ben's, Broccoli Rice Au Gratin affect blood sugar?
With 41g of carbs and only 1g of fiber, this dish will raise blood sugar fairly quickly. The relatively low sugar content (3g) itself is modest, but the refined rice base means the impact on blood glucose will be moderate to moderate-high.
Is Uncle Ben's, Broccoli Rice Au Gratin heart-healthy?
The saturated fat content is minimal at 1g, which is good for heart health. On the downside, the high sodium (680mg) and presence of partially hydrogenated oils work against cardiovascular benefits, making this an okay but not ideal choice if heart health is a priority.
What should I watch out for with Uncle Ben's, Broccoli Rice Au Gratin?
The sodium content is quite high at 680mg per serving—nearly a third of the daily limit for many people. The ingredient list includes partially hydrogenated soybean oil, a source of trans fats that are best minimized. If you're sensitive to sodium or managing blood pressure, this isn't an ideal choice.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
