Also called: boiled wild rice, cooked wild rice, manoomin, Indian rice, Zizania, Canadian rice, water oats, aruz barri, wildreis, arroz salvaje, berenj-e vahshi, riz sauvage, wild rice, beras liar, riso selvatico, wairudo raisu, waildeu raiseu, ryz dziki, arroz selvagem, dikiy ris, wali wa mwitu, khao pa, yabani pirinc, dikiy rys, gao hoang da, yese dao, yaberrä teff, የበረሀ ጤፍ, aruzz barri, أرز بري, agrio rizi, άγριο ρύζι, برنج وحشی, ワイルドライス, 와일드 라이스, дикий рис, ข้าวป่า, dykyy rys, ye mi, 野米, वाइल्ड राइस, ওয়াইল্ড রাইস, வைல்ட் ரைஸ், వైల్డ్ రైస్, ਵਾਈਲਡ ਰਾਈਸ, વાઇલ્ડ રાઇસ, वाईल्ड राईस, ವೈಲ್ಡ್ ರೈಸ್, വൈൽഡ് റൈസ്, ye'diwus ch'oma, የዱር ሩዝ, arroz silvestre, jungli chawal, जंगली चावल, nasi beras liar, dziki ryż, wali wa mchele wa mwitu, yabani pirinç, gạo hoang, yewei mi, yabare wanz wuhay westat, የዱር ሩዝ በውሃ የፈላ, aruz barri masluq, أرز بري مسلوق, siddho buno chal, সেদ্ধ বুনো চাল, vrasto agrio rizi, βραστό άγριο ρύζι, berenj-e vahshi-ye abpaz, برنج وحشی آبپز, bafela jungli chokha, બાફેલા જંગલી ચોખા, ubhle hue jungli chawal, उबले हुए जंगली चावल, yude-ta wairudo raisu, 茹でたワイルドライス, beysida kadu akki, ಬೇಯಿಸಿದ ಕಾಡು ಅಕ್ಕಿ, sammeun waildeu raiseu, 삶은 와일드라이스, vevichathu wild rice, വേവിച്ച വൈൽഡ് റൈസ്, ukadlele jungli tandul, उकडलेले जंगली तांदूळ, ubale hoye jungli chawal, ਉਬਲੇ ਹੋਏ ਜੰਗਲੀ ਚਾਵਲ, varenyy dikiy ris, вареный дикий рис, aviyyal seyyappatta kattuarisi, அவியல் செய்யப்பட்ட காட்டுஅரிசி, udikinchina adavi biyyam, ఉడికించిన అడవి బియ్యం, khao pa tom, ข้าวป่าต้ม, varenyy dykyy rys, варений дикий рис, ublay hue jungli chawal, ابلے ہوئے جنگلی چاول, zhuren yewei, 煮野米
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Wild rice (boiled)
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