Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 172 calories, 13.5g protein, 14.2g carbs, and 7.5g fat per one cup (280g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cup (280g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 172 kcal | 9% |
| Protein | 13.5g | 27% |
| Carbohydrates | 14.2g | 5% |
| Total Fat | 7.5g | 10% |
| Fiber | 1.6g | 6% |
| Sugar | 1.4g | -- |
| Saturated Fat | 3.2g | 16% |
| Cholesterol | 32.0mg | 11% |
| Sodium | 410.0mg | 18% |
| Potassium | 1.2mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 195.0mg | 1083% |
| Magnesium | 1.0mg | 0% |
| Zinc | 155.0mg | 1409% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.15mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Wild Rice Good for You?
Wild Rice provides 172 calories per one cup (280g) with 13.5g protein, 14.2g carbohydrates, and 7.5g fat. It is a source of saturated fat (16% dv), cholesterol (11% dv), sodium (18% dv).
Hearty baked casserole with wild rice, diced chicken, and creamy sauce
Key Health Benefits of Wild Rice
- Saturated Fat (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1409% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.5g protein per serving to support satiety and muscle maintenance.
How to Track Wild Rice Nutrition with Gram
Use Gram to log wild rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in wild rice?
Wild Rice contains 172 calories per one cup (280g).
How much protein is in wild rice?
Wild Rice provides 13.5g of protein per one cup (280g).
How many carbs are in wild rice?
Wild Rice has 14.2g of carbohydrates per one cup (280g).
Is wild rice good for tracking nutrition?
Yes. Wild Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use wild rice in a meal plan?
Use Wild Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track wild rice and thousands of other foods with the Gram app.