Wild rice, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 26 UG | 7% | |
| Choline, total | 10.2 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.5 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 3 MG | 0% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 82 MG | 7% | |
| Potassium, K | 101 MG | 2% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Low in calories with 101 kcal per 100g.
- Very low in fat (0.3g per 100g).
About Wild rice, cooked
Wild rice is a nutrient-dense whole grain harvested from aquatic grasses native to North America. Despite its name, it's not actually rice but rather the seed of aquatic plants from the genus Zizania. When cooked, it develops a distinctive nutty flavor and chewy texture that makes it a popular alternative to traditional rice varieties. Wild rice is particularly notable for its impressive protein content compared to other grains, providing about 4 grams per 100-gram serving, along with essential minerals like magnesium, phosphorus, and zinc.
This grain stands out nutritionally for several reasons. It's naturally gluten-free and contains no saturated fat, making it an excellent choice for those with dietary restrictions. The 1.8 grams of dietary fiber per serving supports digestive health and helps maintain steady blood sugar levels. Wild rice is also rich in antioxidants, particularly anthocyanins, which give it its characteristic dark color and contribute to its anti-inflammatory properties. Its complex carbohydrates provide sustained energy, while its relatively low calorie count makes it a satisfying addition to weight-conscious meal plans.
In the kitchen, wild rice adds depth and texture to a variety of dishes. It's commonly used in soups and stews, where its robust structure holds up well during long cooking times. Many people enjoy it as a side dish, often mixed with other grains or vegetables for added flavor and nutrition. Wild rice also makes an excellent base for salads, particularly when combined with dried fruits, nuts, and a light vinaigrette. Some chefs use it in stuffings for poultry or vegetables, while others incorporate it into casseroles and pilafs for a gourmet touch. Its versatility and nutritional profile make it a valuable addition to any health-conscious kitchen.
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