Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 210 calories, 13g protein, 15g carbs, and 10g fat per one plate (350g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one plate (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 13.0g | 26% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.2g | 4% |
| Sugar | 7.0g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 60.0mg | 20% |
| Sodium | 290.0mg | 13% |
| Potassium | 1.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 240.0mg | 1333% |
| Magnesium | 1.6mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 3.2mg | 188% |
| Vitamin B12 | 0.28mcg | 12% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 50.0mg | 4% |
Is Wild Rice Good for You?
Wild Rice provides 210 calories per one plate (350g) with 13g protein, 15g carbohydrates, and 10g fat. It is a source of saturated fat (18% dv), cholesterol (20% dv), sodium (13% dv).
Pan-seared duck breast with a sweet maple glaze served over wild rice pilaf
Key Health Benefits of Wild Rice
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1333% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1364% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13g 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 210 calories per one plate (350g).
How much protein is in wild rice?
Wild Rice provides 13g of protein per one plate (350g).
How many carbs are in wild rice?
Wild Rice has 15g of carbohydrates per one plate (350g).
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.