Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 130 calories, 3.5g protein, 19g carbs, and 4.5g fat per one half squash (300g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one half squash (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 3.5g | 7% |
| Carbohydrates | 19.0g | 7% |
| Total Fat | 4.5g | 6% |
| Fiber | 3.2g | 11% |
| Sugar | 3.0g | -- |
| Saturated Fat | 0.70g | 3% |
| Sodium | 160.0mg | 7% |
| Potassium | 10.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 300.0mg | 1667% |
| Magnesium | 0.70mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.07mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 1.0mg | 59% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 1.5mg | 10% |
| Phosphorus | 280.0mg | 22% |
Is Wild Rice Good for You?
Wild Rice provides 130 calories per one half squash (300g) with 3.5g protein, 19g carbohydrates, and 4.5g fat. It is a source of iron (1667% dv), zinc (727% dv), vitamin b6 (59% dv).
Roasted winter squash halves filled with a savory wild rice, vegetable, and herb stuffing
Key Health Benefits of Wild Rice
- Iron (1667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (59% 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.
- Phosphorus (22% 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 130 calories per one half squash (300g).
How much protein is in wild rice?
Wild Rice provides 3.5g of protein per one half squash (300g).
How many carbs are in wild rice?
Wild Rice has 19g of carbohydrates per one half squash (300g).
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.