Wild rice has a rich nutritional profile. Here are the key facts for cooked wild rice (1 cup, approximately 164 grams):
- Calories: 166 kcal
- Protein: 6.5 grams
- Total Fat: 0.6 grams
- Saturated Fat: 0.1 grams
- Carbohydrates: 34 grams
- Dietary Fiber: 3 grams
- Sugars: 1 gram
- Vitamins:
- Vitamin A: 0%
- Vitamin C: 0%
- Thiamin (B1): 7%
- Riboflavin (B2): 11%
- Niacin (B3): 13%
- Vitamin B6: 13%
- Folate (B9): 11%
- Vitamin E: 3%
- Vitamin K: 1%
- Minerals:
- Calcium: 3 mg (0%)
- Iron: 1 mg (5%)
- Magnesium: 32 mg (8%)
- Phosphorus: 82 mg (8%)
- Potassium: 101 mg (2%)
- Sodium: 3 mg (0%)
- Zinc: 1 mg (7%)
- Copper: 0.2 mg (22%)
- Manganese: 0.46 mg (20%)
- Selenium: 1.3 mcg (2%)
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