Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 188 calories, 15.8g protein, 12g carbs, and 9.3g fat per one fillet (150g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 188 kcal | 9% |
| Protein | 15.8g | 32% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 9.3g | 12% |
| Fiber | 1.3g | 5% |
| Sugar | 0.60g | -- |
| Saturated Fat | 2.7g | 14% |
| Cholesterol | 50.0mg | 17% |
| Sodium | 335.0mg | 15% |
| Calcium | 27.0mg | 2% |
| Iron | 305.0mg | 1694% |
| Magnesium | 0.90mg | 0% |
| Zinc | 198.0mg | 1800% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.09mcg | 0% |
| Vitamin B6 | 2.4mg | 141% |
| Vitamin B12 | 0.15mcg | 6% |
| Folate | 11.0mcg | 3% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.9mcg | 2% |
| Phosphorus | 11.0mg | 1% |
Is Wild Rice Good for You?
Wild Rice provides 188 calories per one fillet (150g) with 15.8g protein, 12g carbohydrates, and 9.3g fat. It is a source of saturated fat (14% dv), cholesterol (17% dv), sodium (15% dv).
Walleye fillet encrusted with wild rice and pan-fried or baked until the crust is crisp and the fish is flaky.
Key Health Benefits of Wild Rice
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1694% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1800% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 15.8g 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 188 calories per one fillet (150g).
How much protein is in wild rice?
Wild Rice provides 15.8g of protein per one fillet (150g).
How many carbs are in wild rice?
Wild Rice has 12g of carbohydrates per one fillet (150g).
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.