Wild rice mix - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wild rice mix

Wild rice mix consists of 2% fat, 10% protein, 74% carbs, 3% fiber and 9% water. Wild rice mix has 363 calories per 100g, that is 113% higher than other foods in Cereals and flours. In total 5% of the calories in Wild rice mix are from fat, 11% from protein and 82% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • High in carbs 22.2g carbohydrates per portion of 30g
  • Low Glycemic Load Glycemic Load: 7.8
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Wild rice mix for a low carb diet?

With 22.2g of carbs and a Glycemic Load of 7.8 in a portion of 30g, Wild rice mix should be avoided for a ketogenic diet due to the high percentage of carbs. Wild rice mix contains low amounts of Fructose, is Gluten free and has no Lactose.

Wild rice mix: nutrition facts & data

Nutrition facts
per 100g 		Wild rice mix
avg Cereals and flours[1]
Calories (kcal) 363.0 319.8
Fat (g) 2.0 2.3
Protein (g) 10.0 9.1
Carbohydrates (g) 74.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 74.0 62.5
Fibers (g) 3.2 7.1
Sodium (mg) 10.0 5.3
Water (g) 9.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (30g) of Wild rice mix contains:

  • 108.9 Calories
  • 0.6g of Fat
  • 3.0g of Protein
  • and 22.2g of Carbs
  • 3.0mg of sodium - 0.0% of the RDA for sodium.
  • 37.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.9mg of Iron - 0.1% of the RDA for Iron.
  • 90.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wild rice mix you get

  • 0.14 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.04 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wild rice mix?

Vitamins
per 100g 		Wild rice mix
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.4 1.2
Vitamin B1 / Thiamine (mg) 0.3 0.3
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 40.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 1.0
[1] average of Cereals and flours

Is Wild rice mix rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (30g) for Wild rice mix of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wild rice mix

Minerals
per 100g 		Wild rice mix
avg[1]
Magnesium (mg) 125.0 92.7
Zinc (mg) 3.0 2.2
Sodium (mg) 10.0 5.3
Calcium (mg) 20.0 34.2
Iron (mg) 2.9 3.0
Potassium (mg) 300.0 298.5
Phosphorus (mg) 320.0 257.3
[1] average of Cereals and flours

Is Wild rice mix high in minerals?

info

Again, for every mineral contained in Wild rice mix we looked at the portion size (30g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wild rice mix

74.0% of Wild rice mix are carbs, per serving of 30g that makes 22.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wild rice mix
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 74.0 60.3
Total carbs (g) 74.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wild rice mix?

The Glycemic Index of Wild rice mix is 35, which would be considered as low. The Glycemic Load in a normal serving is 7.8 and can be regarded as low.

Allergens in Wild rice mix

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wild rice mix

Of the 2.0g total fat per 100g in Wild rice mix, 0.5g are saturated fatty acids (SFA), 0.7g are monounsaturated fatty acids (MUFA) and 0.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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