Grain
wild rice blend.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
wild rice mixwild rice blendlong grain and wild rice blend
SERVING
CALORIES
357
PROTEIN
14.7g
CARBS
74.9g
FAT
1.1g
FIBER
6.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories357kcal—
Protein14.7g29%
Carbohydrates74.9g27%
Fiber6.2g22%
Sugar0.60g1%
Total fat1.1g1%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water9.7g—
MINERALS
Sodium7.0mg0%
Potassium413mg9%
Calcium21mg2%
Iron2.9mg16%
Magnesium177mg42%
Phosphorus433mg35%
Zinc6.0mg54%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin K1.0µg1%
Thiamin (B1)2.0mg167%
Riboflavin (B2)0.26mg20%
Niacin (B3)6.7mg42%
Vitamin B60.39mg23%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter706.7g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which supports digestive health and promotes a feeling of fullness.
- ✓A good source of antioxidants, such as anthocyanins, which help protect cells from oxidative stress.
- ✓Provides essential minerals including manganese, phosphorus, magnesium, and zinc.
- ✓Has a lower glycemic index compared to white rice, which can help in managing blood sugar levels.
- ✓Rich in B vitamins, important for energy metabolism and nerve function.
COOKING TIPS
In the kitchen.
- 1Rinse the blend thoroughly under cold running water before cooking to remove excess starch and debris.
- 2Use a higher liquid-to-grain ratio than for white rice; a general guideline is 1 part rice blend to 2.5 or 3 parts liquid (water or broth).
- 3Simmer gently over low heat and avoid stirring frequently to prevent the grains from becoming mushy.
- 4After cooking, let the rice rest, covered and off the heat, for 10-15 minutes to allow steam to distribute evenly for a fluffier texture.
- 5Can be used in salads, pilafs, stuffings, or as a side dish.
STORAGE
Keep it fresh.
- Store uncooked wild rice blend in an airtight container in a cool, dark, and dry place for up to 6 months.
- For longer-term storage (over a year), place the airtight container in the freezer to prevent the natural oils in the whole grains from becoming rancid.
- Cooked rice blend should be refrigerated in a sealed container and consumed within 4-5 days.
FAQ
Frequently asked questions.
Is wild rice blend healthy?
Yes, wild rice blend is highly nutritious. It is rich in dietary fiber for digestive health, contains essential minerals like magnesium and zinc, and provides antioxidants such as anthocyanins that protect cells from oxidative stress.
How much protein is in a wild rice blend?
A 100g serving of wild rice blend contains approximately 14.7g of protein. This is significantly higher than standard white or brown rice, making it an excellent plant-based protein source for vegetarians and vegans.
Is wild rice blend gluten-free?
Yes, wild rice and the other grains typically found in these blends (such as brown or red rice) are naturally gluten-free. It is a safe and healthy grain alternative for those with celiac disease or gluten sensitivities.
Is wild rice blend keto-friendly?
No, wild rice blend is not keto-friendly. With approximately 74.9g of carbohydrates per 100g, it is a high-carb food that would likely exceed the daily limit for a strict ketogenic diet.
How do you cook a wild rice blend?
Combine 1 part rice with 2 to 2.5 parts water or broth. Bring to a boil, then reduce heat and simmer covered for 45-55 minutes until the grains are tender and some have curled open, then fluff with a fork.
What does wild rice blend taste like?
It has a complex, earthy, and distinctly nutty flavor. The texture is much firmer and chewier than white rice, offering a satisfying 'pop' when bitten into.
Is wild rice blend good for weight loss?
Yes, it can be beneficial for weight loss due to its high fiber content, which promotes a feeling of fullness and reduces overeating. Its lower glycemic index also helps stabilize blood sugar levels.
How should I store cooked wild rice blend?
Cooked wild rice blend should be stored in an airtight container in the refrigerator for up to 5 days. It also freezes very well; you can store it in the freezer for up to 6 months without significant loss of quality.
Can diabetics eat wild rice blend?
Yes, wild rice blend is generally a better choice for diabetics than white rice. It has a lower glycemic index and more fiber, which results in a slower, more controlled rise in blood glucose levels.
What are the main vitamins and minerals in wild rice blend?
It is a great source of B vitamins, which are essential for energy metabolism. It also provides significant amounts of manganese, phosphorus, magnesium, and zinc, supporting bone health and immune function.
