Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 145 calories, 5g protein, 20g carbs, and 5.5g fat per one bowl (450g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one bowl (450g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 5.0g | 10% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 5.5g | 7% |
| Fiber | 4.0g | 14% |
| Sugar | 3.0g | -- |
| Saturated Fat | 0.80g | 4% |
| Sodium | 180.0mg | 8% |
| Potassium | 12.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 1.0mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 60.0mcg | 15% |
| Vitamin E | 1.5mg | 10% |
| Phosphorus | 250.0mg | 20% |
Is Wild Rice Good for You?
Wild Rice provides 145 calories per one bowl (450g) with 5g protein, 20g carbohydrates, and 5.5g fat. It is a source of iron (1556% dv), zinc (1091% dv), vitamin b6 (71% dv).
Nourishing grain bowl with wild rice, roasted vegetables, legumes, greens, and a creamy tahini dressing.
Key Health Benefits of Wild Rice
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1091% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (10% DV): Supports balanced nutrition when included as part of your daily meals.
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 145 calories per one bowl (450g).
How much protein is in wild rice?
Wild Rice provides 5g of protein per one bowl (450g).
How many carbs are in wild rice?
Wild Rice has 20g of carbohydrates per one bowl (450g).
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.