Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 285 calories, 7g protein, 45g carbs, and 9g fat per one piece (80g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one piece (80g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 285 kcal | 14% |
| Protein | 7.0g | 14% |
| Carbohydrates | 45.0g | 16% |
| Total Fat | 9.0g | 12% |
| Fiber | 2.5g | 9% |
| Sugar | 2.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 8.0mg | 3% |
| Sodium | 420.0mg | 18% |
| Calcium | 22.0mg | 2% |
| Iron | 130.0mg | 722% |
| Magnesium | 0.60mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.30mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Wild Rice Good for You?
Wild Rice provides 285 calories per one piece (80g) with 7g protein, 45g carbohydrates, and 9g fat. It is a source of saturated fat (12% dv), sodium (18% dv), iron (722% dv).
Dense skillet-baked quick bread studded with chewy cooked wild rice grains
Key Health Benefits of Wild Rice
- Saturated Fat (12% 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 (722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (147% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7g 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 285 calories per one piece (80g).
How much protein is in wild rice?
Wild Rice provides 7g of protein per one piece (80g).
How many carbs are in wild rice?
Wild Rice has 45g of carbohydrates per one piece (80g).
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.