Rice mix, white and wild, flavored, unprepared
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
This is a convenient blend of polished white rice and chewy, nutty wild rice, often pre-seasoned with herbs or broth powders for a savory, aromatic side dish. The texture is a delightful contrast: the white rice is soft and fluffy, while the wild rice kernels pop with a firm bite. Nutritionally, it's a moderate-energy carbohydrate source with a modest protein content.
Calorie split: 10% protein · 74% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for its effortless sophistication, transforming a simple side into something with depth, texture, and a gourmet appearance. It's a cultural staple in North American cuisine, particularly associated with hearty, comforting meals.
⚠️ Watch-outs & how to enjoy it better
The added seasoning packets can be high in sodium, which may concern those monitoring salt intake. The white rice component has a high glycemic index, which can cause blood sugar spikes. To counteract this, pair it with a source of protein (like chicken or beans) and healthy fat (like avocado or olive oil) to slow digestion, and consider a smaller portion size.
Key benefits
- Provides quick-release energy from white rice
- Offers more fiber and minerals than plain white rice
- Wild rice adds plant-based protein and B vitamins
- Convenient, pre-seasoned base for quick meals
- Versatile canvas for absorbing sauces and flavors
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
True wild rice isn't rice at all; it's the semi-aquatic seed of a grass (Zizania) native to the Great Lakes region, historically harvested by Indigenous peoples using canoes.
Full nutrition (USDA data · scales with serving)
| Water | 66.2 g |
| Energy | 142 kcal |
| Energy | 595 kj |
| Protein | 3.5 g |
| Total lipid (fat) | 2.6 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 26.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.40 g |
| Sucrose | 0.40 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 25.0 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 113 mg |
| Sodium, Na | 443 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.35 mg |
| Selenium, Se | 4.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 68.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 68.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 39.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 16.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.69 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.10 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.87 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| MUFA 18:1 c | 0.67 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 0.32 g |
| PUFA 18:2 n-6 c,c | 0.62 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Hydroxyproline | 0.00 g |
FAQ
Is this the same as 'wild rice'?
No. This is a mix of white rice and wild rice. Pure wild rice is a distinct, darker, and more expensive grass seed with a stronger, nuttier flavor.
How do I cook it from the unprepared state?
Rinse the mix, then use a liquid-to-grain ratio of about 3:1 (e.g., 3 cups water or broth for 1 cup mix). Bring to a boil, reduce to a simmer, cover, and cook for 45-55 minutes until the wild rice kernels have burst open and the liquid is absorbed.
Why is the texture uneven?
That's intentional! Wild rice has a very tough outer hull and takes much longer to cook than white rice. The blend is designed so that by the time the wild rice is tender and popped, the white rice is perfectly fluffy.
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 1.42 kcal/g · 10% calories from protein · 0.8 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: 3.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.