Flavored rice, brown and wild
Common food
Photo: Wikipedia
A hearty, aromatic blend of nutty brown rice and chewy wild rice, often seasoned with herbs or broth for a deeply savory, earthy flavor. Its texture is distinctly satisfying, with the firm bite of wild rice contrasting the softer, fluffier brown grains. Nutritionally, it's a solid source of complex carbohydrates and fiber for sustained energy.
Calorie split: 10% protein · 72% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its rich, nutty flavor and satisfyingly chewy texture that elevates simple meals. It's a versatile, wholesome staple that pairs beautifully with a wide range of proteins and vegetables.
⚠️ Watch-outs & how to enjoy it better
The higher fiber content can cause digestive discomfort (gas, bloating) for those unaccustomed to it, and its carbohydrate load may affect blood sugar. To mitigate, start with a small portion, ensure it's cooked thoroughly, and pair it with a source of protein and healthy fat (like chicken or avocado) to slow sugar absorption.
Key benefits
- Provides sustained energy from complex carbohydrates.
- Good source of dietary fiber for digestive health.
- Contains more nutrients and fiber than white rice.
- Versatile base for both savory and sweet dishes.
- Low in sugar and fat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wild rice is technically not a rice at all, but the seed of an aquatic grass native to North America.
Full nutrition (USDA data · scales with serving)
| Water | 74.6 g |
| Energy | 106 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.38 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.38 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 88.0 mg |
| Potassium, K | 81.0 mg |
| Sodium, Na | 292 mg |
| Zinc, Zn | 0.95 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 7.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 25.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.40 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.24 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.91 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.69 g |
| PUFA 18:2 | 0.61 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Rice mix, white and wild, flavored, unprepared — USDA does not publish this profile for Flavored rice.
| Hydroxyproline | 0.00 g |
FAQ
Is flavored brown and wild rice healthy?
Yes, it's a nutritious whole-grain option, providing fiber, complex carbs, and some protein. However, check the label for added sodium or sugars in the flavoring.
How do I cook it for the best texture?
Rinse the rice, then simmer in a 2:1 ratio of liquid to rice (or as directed) until the water is absorbed and grains are tender but still chewy. Let it rest covered for 5-10 minutes before fluffing.
Can I use it in place of white rice?
Absolutely. It's a more nutritious swap, but note it has a nuttier flavor and chewier texture, and may require a slightly longer cooking time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.06 kcal/g · 10% calories from protein · 1.1 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.