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Gluten-free grain mix (raw) Calories
Mix of various gluten-free grains, rich in fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Gluten-free grain mix (raw) (80 g) has 284 calories. That works out to 355 calories per 100 g. It contains 59.2 g of carbs, 7.6 g of protein, 2.6 g of fat and 6.2 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Gluten-free grain mix (raw) Nutrition Facts
Selected: ½ cup (medium) · 80 g
284
KCAL / 80G
Carbs
59.2g
· 22% DV
Protein
7.6g
· 15% DV
Fat
2.6g
· 3% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 10% · Fat 9%
Gluten-free grain mix (raw) nutrition facts table · ½ cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 5.6 mg | 0% |
| Total carbohydrate | 59.2 g | 22% |
| Fiber | 6.2 g | 22% |
| Protein | 7.6 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Gluten-free grain mix (raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 80 g | 284 kcal |
| 2 tablespoon (small) | 20 g | 71 kcal |
| 1 ounce (small) | 28 g | 99 kcal |
| 0.25 cup (small) | 40 g | 142 kcal |
| 1 serving (medium) | 60 g | 213 kcal |
| 100 g | 100 g | 355 kcal |
| 1 cup (large) | 160 g | 568 kcal |
Calculated from 355 calories per 100 g.
Frequently Asked Questions About Gluten-free grain mix (raw)
How do you cook gluten-free grain mix (raw)?
Cook gluten-free grain mix (raw) in water or broth until the grains are tender, following the package directions. Since blends can contain grains with different cooking times, start checking near the end and add a little water if the pan becomes dry.
What grains are in gluten-free grain mix (raw)?
The ingredients in gluten-free grain mix (raw) vary by product. A blend may contain rice, buckwheat, millet, quinoa, corn, or seeds, so check the ingredient list to find out exactly what is in yours.
Can you cook gluten-free grain mix (raw) in a rice cooker?
Yes, you can cook gluten-free grain mix (raw) in a rice cooker, but mixed grains may not finish as evenly as plain rice. Use the package’s liquid guidance, then check that the largest grains are tender before serving.
Should gluten-free grain mix (raw) be rinsed before cooking?
Rinsing gluten-free grain mix (raw) can remove dust or loose particles, but it is not essential for every blend. Rinse it in a fine-mesh sieve if the package recommends it, and drain it well before adding cooking liquid.
Does gluten-free grain mix (raw) need to be soaked overnight?
No, gluten-free grain mix (raw) usually does not need an overnight soak. Soaking can shorten cooking for some larger grains, but mixed grains vary; follow the package directions so smaller grains do not turn mushy.
Can you eat gluten-free grain mix (raw) without cooking it?
No, gluten-free grain mix (raw) should be cooked before eating. Uncooked grains are hard to chew, and cooking softens them; do not treat a raw grain blend like ready-to-eat cereal.
Is gluten-free grain mix (raw) safe for people with celiac disease?
It can be, if gluten-free grain mix (raw) is verified gluten-free and has not been cross-contaminated during processing or packing. People with celiac disease should choose a product with clear gluten-free assurance rather than relying on the grain ingredients alone.
How can you use gluten-free grain mix (raw) besides as a side dish?
Use gluten-free grain mix (raw) as a base for a grain bowl, add it to soup, or serve it as a breakfast porridge. Cook it until tender first, then season it to suit the dish.
How should you store an opened bag of gluten-free grain mix (raw)?
Store opened gluten-free grain mix (raw) in an airtight container in a cool, dry cupboard. Keeping moisture and pests out helps preserve the dry grains; follow any shorter storage instructions printed on the package.
Can you freeze cooked gluten-free grain mix (raw)?
Yes, cooked gluten-free grain mix (raw) freezes well in meal-sized portions. Cool it promptly, pack it airtight, and thaw or reheat only the portion you need so the remaining grains stay in good condition.
Gluten-free grain mix (raw) Vitamins & Minerals
Vitamins
B1
0.3mg · 25% DV
B6
0.26mg · 15% DV
B3
2.32mg · 14% DV
B5
0.72mg · 14% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.26mg · 29% DV
Phosphorus
176mg · 25% DV
Magnesium
78mg · 19% DV
Potassium ⭐
224mg · 7% DV
Sodium
5.6mg · 0% DV
Gluten-free grain mix (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free grain mix (raw)
To burn the 284 calories in ½ cup (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Gluten-free grain mix (raw)?
Raw gluten-free grain mix is a dry blend of grains selected to be gluten-free; the exact grains can vary from one product to another. It is an ingredient rather than a ready-to-eat dish, and is usually simmered until tender. Depending on the blend, it may also be ground for use in baking or porridge.
Once cooked, the grains can be soft or pleasantly chewy, with a mild flavour that takes well to herbs, vegetables, beans and sauces. It works as a side, in soups and salads, or as the base for a warm breakfast bowl. The mix provides fibre and minerals, while most of its energy comes from carbohydrates. For a lighter meal, cook it with water or stock and add plenty of vegetables rather than relying on rich sauces.
How Nutritious Is Gluten-free grain mix (raw)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Gluten-free grain mix (raw) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Gluten-free grain mix (raw) Contain Allergens?
No known major allergens
Which Diets Is Gluten-free grain mix (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free grain mix (raw) Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.56g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.