Also called: manoomin, zizania, steamed wild rice, cooked wild rice, Wildreis gedämpft, Arroz salvaje al vapor, Riz sauvage cuit à la vapeur, Nasi beras liar kukus, Riso selvaggio al vapore, Dziki ryż gotowany na parze, Arroz selvagem cozido no vapor, Wali wa mchele mwitu, Nilagang wild rice, Buharda pişirilmiş yaban pirinci, Cơm gạo hoang hấp, wild rice, वाइल्ड राइस, وائلڈ رائس, ওয়াইল্ড রাইস, வைல்ட் ரைஸ், వైల్డ్ రైస్, ਵਾਈਲਡ ਰਾਈਸ, વાઇલ્ડ રાઇસ, ವೈಲ್ಡ್ ರೈಸ್, വൈൽഡ് റൈസ്, yewanmi, 野碗米, wairudo raisu, ワイルドライス, waildeu raiseu, 와일드 라이스, khao wild, ข้าวไวด์, agrio rizi, άγριο ρύζι, aruzz barri, أرز بري, berenj-e vahshi, برنج وحشی, ዋይልድ ራይስ, dikiy ris, дикий рис, dykyy rys, yabare wanz babil, የዱር ሩዝ በእንፋሎት, aruz barri ala al-bukhar, أرز بري على البخار, bhapa buno chal, ভাপা বুনো চাল, agrio rizi ston atmo, άγριο ρύζι στον ατμό, berenj-e vahshi-ye bokhapaz, برنج وحشی بخارپز, vafela jungli chokha, વાફેલા જંગલી ચોખા, steamed jungli chawal, स्टीम्ड जंगली चावल, mushita wairudo raisu, 蒸したワイルドライス, havyadalli beysida kadu akki, ಹಬೆಯಲ್ಲಿ ಬೇಯಿಸಿದ ಕಾಡು ಅಕ್ಕಿ, jjeun waildeu raiseu, 찐 와일드라이스, സ്റ്റീം ചെയ്ത വൈൽഡ് റൈസ്, vafavlele jungli tandul, वाफवलेले जंगली तांदूळ, bhaap te pakaye gaye jungli chawal, ਭਾਫ਼ ਤੇ ਪਕਾਏ ਗਏ ਜੰਗਲੀ ਚਾਵਲ, parenyy dikiy ris, пареный дикий рис, aaviyil ventha kattuarisi, ஆவியில் வெந்த காட்டுஅரிசி, aaviri meeda udikinchina adavi biyyam, ఆవిరి మీద ఉడికించిన అడవి బియ్యం, khao pa nung, ข้าวป่านึ่ง, parenyy dykyy rys, парений дикий рис, bhaap par pakaye gaye jungli chawal, بھاپ پر پکائے گئے جنگلی چاول, zhengyewei, 蒸野米
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 (steamed)
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