Starches and grains
Cooked wild rice
Nutrition facts
Serving: 1 cup cooked (165 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Protein | 6.6 g | |
| Carbs | 35.1 g | |
| Fibre | 3 g | 11 % |
| Sugars | 1.2 g | 1 % |
| Fat | 0.5 g | 1 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 5 mg | 0 % |
| Copper | 0 mg | 22 % |
| Zinc | 2 mg | 20 % |
| Manganese | 0 mg | 20 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Wild rice is not a rice: it is the seed of an aquatic grass (Zizania) native to the Great Lakes and Canadian lakes, eaten with its bran, so a whole grain in the strict sense.
- It brings more protein and zinc than cooked white or brown rice for the same weight, and it is naturally gluten-free.
Preparation
It needs 45 to 60 minutes of cooking; cooked in a large volume of water then drained, it loses some minerals and water-soluble B vitamins, cooked by absorption it keeps them.
Sources
- Wild rice, cooked
- USDA FoodData Central, SR Legacy
- Whole Grains Council, wild rice fact sheet
- Canadian Food Inspection Agency, ingredient list in descending order
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.