Wild Rice (Cooked) Nutritional Information
Wild rice, a unique and nutritious grain, is an excellent addition to a variety of dishes. Whether youโre preparing a hearty soup, savory casserole, or simple side dish, this versatile grain provides essential nutrients while adding a distinct, nutty flavor.
Nutritional Profile:
- Energy: 101 kcal
- Protein: 3.99 g
- Fat: 0.34 g
- Saturated Fats: 0.049 g
- Carbohydrates: 21.34 g
- Fiber: 1.8 g
- Sugar: 0.73 g
- Minerals:
- Calcium: 3.0 mg
- Iron: 0.6 mg
- Magnesium: 32 mg
- Phosphorus: 82.0 mg
- Potassium: 101.0 mg
- Sodium: 3.0 mg
- Zinc: 1.34 mg
- Copper: 0.121 mcg
- Manganese: 0.282 mg
- Selenium: 0.8 mcg
- Vitamins:
- Vitamin C: 0.0 mg
- Thiamin (Vitamin B1): 0.052 mg
- Riboflavin (Vitamin B2): 0.087 mg
- Niacin (Vitamin B3): 1.287 mg
- Vitamin B6: 0.135 mg
- Folate (Vitamin B9): 26.0 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 0.0 mcg
- Vitamin E: 0.24 mg
- Vitamin D2: 0.0 mcg
Wild rice is a good source of protein, low in fat, and provides valuable minerals such as magnesium, potassium, and phosphorus. It is also high in fiber and a great option for those looking to boost their nutrient intake while maintaining a balanced diet.
Allergen Information:
Wild rice is naturally free from common allergens like gluten, nuts, and dairy, making it an excellent choice for those with specific dietary needs or allergies. However, it is important to note that it is always advisable to check for cross-contamination when purchasing pre-packaged or processed wild rice.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
- Low Sodium: Yes
- Low Sugar: Yes
- High in Fiber: Yes
Usage Tips:
Wild rice can be used as a base for grain bowls, salads, or as a nutritious side dish. It’s an excellent choice for those seeking a high-fiber, plant-based option. You can cook wild rice in a rice cooker, on the stovetop, or even incorporate it into soups and stews for added texture and flavor.
Conclusion:
With its rich nutrient profile, including protein, fiber, and essential vitamins and minerals, wild rice is a wholesome choice for anyone looking to enhance their meals with a healthy, delicious grain. Its versatility in both savory and sweet dishes makes it a fantastic addition to any culinary repertoire.
