Wild Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Wild Rice contains 155 calories, 4.5g protein, 20g carbs, and 6.5g fat per one cup (180g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 4.5g | 9% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 6.5g | 8% |
| Fiber | 2.5g | 9% |
| Sugar | 2.5g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 10.0mg | 3% |
| Sodium | 340.0mg | 15% |
| Potassium | 3.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 160.0mg | 889% |
| Magnesium | 0.90mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 20.0mcg | 5% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 45.0mg | 4% |
Is Wild Rice Good for You?
Wild Rice provides 155 calories per one cup (180g) with 4.5g protein, 20g carbohydrates, and 6.5g fat. It is a source of saturated fat (12% dv), sodium (15% dv), iron (889% dv).
Holiday stuffing/dressing made with wild rice, bread cubes, onions, celery, herbs, butter, and often dried cranberries and pecans
Key Health Benefits of Wild Rice
- Saturated Fat (12% 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 (889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (773% 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.
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 155 calories per one cup (180g).
How much protein is in wild rice?
Wild Rice provides 4.5g of protein per one cup (180g).
How many carbs are in wild rice?
Wild Rice has 20g of carbohydrates per one cup (180g).
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.