Rice, brown and wild, cooked, NS as to fat
Common food
Photo: Wikipedia
A hearty, nutty blend of chewy brown rice and the distinct, slightly grassy bite of wild rice. This cooked mix offers a satisfying, toothsome texture with a lower glycemic index than white rice. It's a nutrient-dense side, providing a good source of complex carbs and plant-based protein with minimal fat.
Calorie split: 8% protein · 71% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love its robust, earthy flavor and the pleasant contrast between the softer brown rice and the firmer, pop-like wild rice grains. It's a versatile, wholesome base that elevates simple meals and adds a gourmet, textural element to salads and bowls.
⚠️ Watch-outs & how to enjoy it better
The blend can cause blood sugar spikes for some if eaten in large portions without other foods. To counteract this, pair it with a source of protein (like chicken or tofu) and healthy fat (like avocado or olive oil) to slow digestion. Its chewy texture also requires longer cooking time than white rice.
Key benefits
- Rich in manganese and selenium from whole grains
- Good source of plant-based protein for muscle maintenance
- Contains fiber to support digestive health
- Lower glycemic index than white rice for steadier energy
- Naturally gluten-free grain blend
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wild rice is not a true rice but the semi-aquatic seed of a North American grass, traditionally harvested by Indigenous peoples using canoes to knock the grains into boats.
Full nutrition (USDA data · scales with serving)
| Water | 73.4 g |
| Energy | 112 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.25 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 80.0 mg |
| Potassium, K | 69.0 mg |
| Sodium, Na | 509 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 3.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 6.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.50 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 | 0.01 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:3 | 0.07 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 Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
How does the nutrition compare to plain white rice?
This blend has significantly more fiber, protein, and minerals like magnesium and zinc than white rice, with fewer calories and carbs per 100g cooked.
Is it a good choice for a low-carb diet?
While lower in carbs than white rice, it's still a significant source of carbohydrates (about 20g per 100g cooked). It's better suited for moderate-carb or whole-food diets.
How long does it take to cook?
The blend typically requires 45-60 minutes of simmering to fully tenderize the wild rice and brown rice, or it can be cooked in a rice cooker.
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 1.12 kcal/g · 8% calories from protein · 0.9 g fiber · 0.3 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: 7.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.