Also called: wild rice blend, rice pilau, wildreis pilaw, arroz salvaje pilaf, riz sauvage pilaf, wild rice pulao, riso selvatico pilaf, wairudo raisu pirafu, waildeu raiseu pilapeu, ryz dziki pilaw, arroz selvagem pilaf, dikiy ris pilaf, yabani pirinc pilavi, yesheng xiangmi pilaf, aruz barri pilaf, أرز بري بيلاف, pilaf-e berenj-e vahshi, پلو برنج وحشی, ワイルドライス・ピラフ, pilaf iz dikogo risa, пилав из дикого риса, plov z dykoho rysu, плов з дикого рису, yewei daomi pilafu, 野味稻米皮拉夫, वाइल्ड राइस पुलाव, ওয়াইল্ড রাইস পোলাও, வைல்ட் ரைஸ் புலாவ், వైల్డ్ రైస్ పులావ్, ਵਾਈਲਡ ਰਾਈਸ ਪੁਲਾਓ, વાઇલ્ડ રાઇસ પુલાવ, वाईल्ड राईस पुलाव, ವೈಲ್ಡ್ ರೈಸ್ ಪುಲಾವ್, വൈൽഡ് റൈസ് പുലാവ്, 와일드 라이스 필라프, ไวลด์ไรซ์พิลัฟ, πιλάφι άγριου ρυζιού, የዱር ሩዝ ፒላፍ
One serving (180 g) is high in magnesium and zinc.
Nutrient score: Fair
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 pilaf
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