The best rice for dash diet is Quaker Rice-A-Roni Lower Sodium Chicken. Quaker formulates this version with 33% less sodium than the original Rice-A-Roni recipe. The 12-pack of 6.9 oz boxes costs $15.73, or about $1.31 per box. Karen and I ranked it first because it gives DASH shoppers a familiar flavor without the full sodium load.
If you want a Cajun-style meal built around rice, Zatarain's Reduced Sodium Jambalaya Rice Dinner Mix fits better. If you want a mild yellow rice side with a stated low-sodium claim, Vigo Low Sodium Yellow Rice works well. If you want a budget-friendly Latin-style rice with a low-sodium label, Goya Low Sodium Yellow Rice is a solid pick.
Karen keeps track of the questions clients ask between their regular check-ins. This particular topic kept appearing for months, which told us that clients needed a clearer and more complete answer than we had been giving them individually. Karen and I judged these products based on more than a good first impression. We asked whether we would still be comfortable keeping and using each one in a real client's kitchen for an entire month, and products that became disappointing with repeated use were removed from the final list.
Full transparency: Karen and I can earn income by coaching people through the Trilivy program. That is separate from the products reviewed on this page. We do not receive commissions, affiliate payments, referral fees, sponsorships, free products, or any other compensation from the brands included in this ranking. None of these companies paid to be included, supplied products in exchange for coverage, or saw the rankings before publication, so they had no opportunity to influence the results. Below are the top 5 best rice for dash diet, tested and compared, from $2.76 to $30.53.
- Quaker Rice-A-Roni Lower Sodium Chicken
- Zatarain's Reduced Sodium Jambalaya Rice Dinner Mix
- Vigo Low Sodium Yellow Rice
- Goya Low Sodium Yellow Rice
- RiceSelect Arborio Rice
1. Quaker Rice-A-Roni Lower Sodium Chicken
Quaker blends long grain rice and vermicelli with onion, parsley, garlic, and chicken broth flavor. Quaker states this version carries 33% less sodium than the original Rice-A-Roni recipe. The 12-pack of 6.9 oz boxes costs $15.73. Quaker designed this mix to cook in 15 minutes with water and butter or margarine.
What we liked: We liked that the sodium reduction barely changes the familiar Rice-A-Roni flavor. Reviewers rate this exact box 4.7 out of 5 across thousands of ratings. Buyers say browning the rice and vermicelli in butter first improves the taste.
About the Brand: Quaker has sold Rice-A-Roni under its packaged foods lineup since acquiring the brand in the 1980s.
Availability: Quaker keeps this 12-pack in stock on Amazon as of this review. The 12-pack costs $15.73.
Pros:
- 33% less sodium than the original recipe
- Large review base with a high average rating
- 12-pack lasts a household several weeks
Cons:
- Still contains added sodium, not a sodium-free product
- Requires butter or margarine for the stated flavor
- Contains vermicelli, not a pure rice product
Recommendation: Choose this rice if a familiar chicken flavor and a stated sodium cut both matter.
| Spec | Detail |
| Brand | Quaker |
| Pack Size | 12 boxes, 6.9 oz each |
| Sodium Claim | 33% less sodium than original |
| Average Price | $15.73 USD |
| Where to Buy | Amazon |
2. Zatarain's Reduced Sodium Jambalaya Rice Dinner Mix
Zatarain's builds this mix from long grain rice with onions, bell peppers, garlic, and paprika. Zatarain's states this version carries 40% less sodium than its standard jambalaya mix. The 12 oz box costs $2.76. Zatarain's certifies the recipe gluten free with no artificial flavors or added MSG.
What we liked: We liked how close the flavor stays to the full-sodium original after adding sausage or chicken. One reviewer said the reduced-sodium version still delivers the expected spicy kick. Another buyer called the salt level well balanced rather than bland.
About the Brand: Zatarain's has made New Orleans-style seasoning and rice mixes since 1889.
Availability: Zatarain's keeps this box in stock on Amazon as of this review. The 12 oz box costs $2.76.
Pros:
- 40% less sodium than the standard jambalaya mix
- Certified gluten free with no artificial flavors
- Makes 6 servings from a single box
Cons:
- Needs added protein for a full meal, per most reviewers
- Still contains sodium, not a sodium-free product
- Smaller box than a family-size pack
Recommendation: Choose this rice if a Cajun-style, one-pot meal matters more than a plain side.
| Spec | Detail |
| Brand | Zatarain's |
| Box Size | 12 oz |
| Sodium Claim | 40% less sodium than standard mix |
| Average Price | $2.76 USD |
| Where to Buy | Amazon |
3. Vigo Low Sodium Yellow Rice
Vigo seasons this rice with the same recipe as its standard yellow rice, minus most of the sodium. Vigo states only 45 mg of sodium per serving and no added MSG. The 12-pack of 8 oz boxes costs $30.53. Vigo built this recipe for shoppers who want traditional Spanish flavor with less salt.
What we liked: We liked the fluffy, separate grains and the fragrant aroma after cooking. Reviewers describe the flavor as mild and note that a little extra seasoning improves the result. Buyers say the rice pairs well with seafood, chicken, and Latin-inspired dishes.
About the Brand: Vigo has produced Spanish and Latin American rice and seasoning blends since 1929.
Availability: Vigo keeps this 12-pack in stock on Amazon as of this review. The 12-pack costs $30.53.
Pros:
- Only 45 mg of sodium per serving
- No added MSG
- 12-pack covers a household for weeks
Cons:
- Some buyers call the flavor too mild on its own
- Highest price on this list per pack
- Not a certified sodium-free product
Recommendation: Choose this rice if a stated low-sodium number and traditional Spanish flavor both matter.
| Spec | Detail |
| Brand | Vigo |
| Pack Size | 12 boxes, 8 oz each |
| Sodium Claim | 45 mg sodium per serving |
| Average Price | $30.53 USD |
| Where to Buy | Amazon |
4. Goya Low Sodium Yellow Rice
Goya blends long grain rice with onion, garlic, and Latin spices in a low-sodium formula. Goya states the mix is fat free, saturated-fat free, and cholesterol free. The 2-pack of 7 oz boxes costs $12.49. Goya markets this mix as a versatile base for meat, fish, chicken, and vegetable dishes.
What we liked: We liked the versatility as a side dish or a base for a main course. Buyers say the onion and garlic blend still tastes full at the lower sodium level. Fans of the original Goya yellow rice say this version works as a close substitute.
About the Brand: Goya has sold Latin American and Caribbean groceries in the United States since 1936.
Availability: Goya keeps this 2-pack in stock on Amazon as of this review. The 2-pack costs $12.49.
Pros:
- Fat free, saturated-fat free, and cholesterol free
- Versatile base for main dishes or sides
- Familiar Latin spice blend
Cons:
- Higher price per ounce than the larger Vigo pack
- Still contains sodium, not a sodium-free product
- Only 2 boxes per pack limits pantry stocking
Recommendation: Choose this rice if a familiar Latin flavor at a lower price point fits your routine.
| Spec | Detail |
| Brand | Goya |
| Pack Size | 2 boxes, 7 oz each |
| Sodium Claim | Low sodium |
| Average Price | $12.49 USD |
| Where to Buy | Amazon |
5. RiceSelect Arborio Rice
RiceSelect mills this medium-grain rice for risotto, with no other added ingredients. RiceSelect states the rice is naturally low in fat, cholesterol, and sodium. The 32 oz jar costs $7.68. RiceSelect certifies the rice Non-GMO and gluten free.
What we liked: We liked the creamy texture the rice develops during a slow risotto cook. Buyers say the starch content produces a consistent, al dente bite every time. Reviewers across several retailers call this jar the clear standard for homemade risotto.
About the Brand: RiceSelect has sold specialty rice varieties in a reusable glass jar since the 1990s.
Availability: RiceSelect keeps this jar in stock on Amazon as of this review. The 32 oz jar costs $7.68.
Pros:
- Naturally low in fat, cholesterol, and sodium
- Non-GMO Project Verified and certified gluten free
- Reusable, recyclable glass jar
Cons:
- Requires more active cooking attention than a boxed mix
- No seasoning included, unlike the other rice mixes on this list
- Best suited to risotto rather than everyday side dishes
Recommendation: Choose this rice if a naturally low-sodium, unseasoned rice fits your own recipes better than a boxed mix.
| Spec | Detail |
| Brand | RiceSelect |
| Jar Size | 32 oz |
| Sodium Claim | Naturally low sodium |
| Average Price | $7.68 USD |
| Where to Buy | Amazon |
What Should You Look for in Rice for the DASH Diet?
Rice for the DASH diet should center on sodium content first. Quaker and Zatarain's both state a percentage sodium cut against their standard recipes, giving shoppers a direct comparison. Vigo states an exact milligram figure per serving, while Goya keeps its Latin spice blend at a lower sodium level. RiceSelect skips seasoning entirely, so the rice carries only the sodium naturally present in the grain.
The right pick depends on how your household cooks. A seasoned boxed mix like Quaker or Zatarain's suits a household that wants a complete flavored side in one box. A plain option like RiceSelect or Vigo suits a cook who prefers to season the dish at home. Our full DASH diet guide covers the eating pattern behind these choices.
Price on this list ranges from $2.76 to $30.53, and the gap reflects pack size more than quality. Zatarain's and Goya cost less because the listing covers a single box or a small pack. Quaker and Vigo cost more because the listing covers a 12-pack.
Choose a rice with a stated sodium percentage cut first if you already enjoy the full-sodium version. Choose a naturally low-sodium, unseasoned rice like RiceSelect if you prefer to control every ingredient yourself.
Frequently Asked Questions About Rice for the DASH Diet
What rice is good for the dash diet?
Rice with a stated low-sodium claim fits the DASH diet best. Quaker, Zatarain's, and Vigo all state a specific sodium reduction directly on the package.
Which rice brands work well for the dash diet?
Quaker, Zatarain's, Vigo, and Goya all sell rice with a stated lower-sodium formula. RiceSelect works well too if a naturally low-sodium, unseasoned rice fits your routine.
Is brown rice better than white rice on the dash diet?
Brown rice generally offers more fiber than white rice, which supports the DASH diet's broader nutrition goals. Sodium content still matters more than rice color for most DASH shoppers. Seasoning drives most of the sodium in a rice dish.
What are good dash diet rice recipe ideas?
A low-sodium rice mix paired with lean chicken, shrimp, or roasted vegetables fits the DASH diet well. Plain rice like RiceSelect Arborio also works as a base for a homemade, low-sodium risotto.
How much sodium should rice have for the dash diet?
DASH guidelines generally favor foods lower in sodium across the whole diet, not just rice. A stated milligram figure, like the one Vigo carries, gives a clearer starting point than a standard box.
Can you eat seasoned rice mixes on the dash diet?
Seasoned rice mixes fit the DASH diet as long as the sodium stays reduced. Quaker and Zatarain's both state a specific sodium cut while keeping the seasoning intact.
How much rice can you eat on the dash diet?
The DASH diet allows rice in moderation alongside vegetables, lean protein, and low-fat dairy. Most guidelines suggest one labeled serving per meal rather than an unmeasured portion.
Final Word
Quaker Rice-A-Roni Lower Sodium Chicken earns the top spot. Quaker pairs a 33% sodium cut with a familiar flavor and a large, high-rated review base at $15.73 per 12-pack. For a narrower need, Zatarain's, Vigo, Goya, and RiceSelect each fit well.
Whichever rice you choose, check the sodium claim, pack size, and seasoning against your routine before you buy. That comparison matters more for DASH compliance than brand loyalty or price alone.
