Mixed grains

Grain

Item Rating: 83/100

1 serving (50 grams) contains 175 calories, 5.0 grams of protein, 1.2 grams of fat, and 36.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		700
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		144 g	52%
	Dietary Fiber	16 g	57%
	Sugars	2 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		5 mg	27%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 45 cal (6.4%)

Protein: 80 cal (11.4%)

Carbs: 576 cal (82.2%)

About Mixed grains

Mixed grains refer to a combination of whole grains such as quinoa, barley, millet, oats, buckwheat, and brown rice, commonly used in global cuisines ranging from Asian to Mediterranean. These grains have been cultivated for thousands of years, serving as staple components of traditional diets due to their high nutrient density. Mixed grains are unprocessed and provide essential complex carbohydrates, dietary fiber, protein, and a range of vitamins and minerals such as B vitamins, magnesium, iron, and selenium. They are generally low in fat and free from added sugar, making them a highly nutritious choice for meals focusing on balance and sustainability.

Health Benefits

• Improved digestion due to high dietary fiber content, particularly soluble and insoluble fibers from barley and oats.
• Supports heart health with magnesium and potassium which help regulate blood pressure.
• Provides sustained energy through complex carbohydrates, aiding in better glucose management.
• Rich in vitamin B-complex (e.g., B1, B2, folate), which supports energy production and nervous system function.
• Contains iron and selenium for improved immune system support and antioxidant defense.

Dietary Considerations

Allergens: Contains gluten (from wheat, barley), cross-contamination risk for celiac-sensitive individuals

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store mixed grains in an airtight container in a cool, dry place for optimum freshness, and rinse thoroughly before cooking to remove impurities or debris.

Common Questions About Mixed grains Nutrition

What is the nutritional content of mixed grains?

Mixed grains vary in nutritional content depending on the blend, but typically, a 1-cup cooked serving provides around 200-250 calories, 5-7 grams of protein, 40-45 grams of carbohydrates, and 3-5 grams of fiber. They are also a good source of B vitamins, magnesium, and iron, depending on the grains included.

Can I eat mixed grains on a keto or low-carb diet?

Mixed grains are generally not suitable for keto or strict low-carb diets due to their high carbohydrate content, with around 40-45 grams of carbs per cooked cup. However, they can fit into more moderate low-carb plans in controlled portions.

What are the health benefits of eating mixed grains?

Mixed grains are packed with dietary fiber, which supports digestive health and can help regulate blood sugar levels. They provide a wide range of nutrients such as magnesium, which supports bone health, and antioxidants that may reduce inflammation. Whole mixed grains also promote heart health by potentially lowering cholesterol levels.

What is the recommended serving size for mixed grains?

A standard serving size of mixed grains is typically 1/2 cup cooked (about 1/4 cup dry), which contains approximately 120-150 calories. Portions can be adjusted based on individual dietary needs and activity levels.

How do mixed grains compare to single grains like quinoa or brown rice?

Mixed grains often provide a broader variety of nutrients compared to single grains like quinoa or brown rice, as they combine different types (e.g., barley, farro, and millet). While quinoa is particularly high in protein and brown rice is fiber-rich, mixed grains blend these benefits, offering a balance of protein, fiber, and micronutrients.

Data Sources & Scientific References