• Prep Time: 1 Minute

  • Cook Time: 45 Minutes +

Calories (Kcal)

214.20

  • Meal Type: Side

  • Core Ingredient: Wild Rice

Protein (g)

8.84

Macro Nutrients

Hover over a segment to see the amounts per serving

Return to Meal Planner Menu

1/3 cup wild rice (60g)
2 cups water
Salt to taste

Wash the wild rice thoroughly under running water in a fine-mesh colander or sieve

Bring 2 cups water to a boil. Add salt and wild rice.

Bring back to a boil then reduce the heat to maintain a low boil.

Cook until the rice is tender (about 45 minutes).

Drain the rice in a sieve or fine-mesh colander. Serve warm or rinse with cold water to cool and use in another dish.

Nutrient Amount Measure
Energy 214.20 kcal
Total lipid (fat) 0.65 g
Fatty acids, total saturated 0.09 g
Fatty acids, total polyunsaturated 0.41 g
Fatty acids, total monounsaturated 0.10 g
Fatty acids, total trans 0.00 g
Protein 8.84 g
Cholesterol 0.00 mg
Carbohydrate, by difference 44.94 g
Fiber, total dietary 3.72 g
Sugars, total 1.50 g
Maltose 0.00 g
Glucose (dextrose) 0.00 g
Fructose 0.00 g
Lactose 0.00 g
Sucrose 0.40 g
Protein 8.84 g
Sodium, Na 4.20 mg
Potassium, K 256.20 mg
Calcium, Ca 12.60 mg
Iron, Fe 1.18 mg
Chromium, Cr 0.00 mg
Copper, Cu 0.31 mg
Fluoride, F 0.00 µg
Phytosterols 0.00 mg
Iodine, I 0.00 µg
Magnesium, Mg 106.20 mg
Manganese, Mn 0.80 mg
Molybdenum, Mo 0.00 µg
Phosphorus, P 259.80 mg
Selenium, Se 1.68 µg
Zinc, Zn 3.58 mg
Caffeine 0.00 mg
Arginine 0.68 g
Histidine 0.23 g
Isoleucine 0.37 g
Leucine 0.61 g
Lysine 0.38 g
Methionine 0.26 g
Phenylalanine 0.43 g
Threonine 0.28 g
Tryptophan 0.11 g
Valine 0.51 g
Omega 3 0.00 0
18:3 (ALA) 0.00 g
20:5 n-3 (EPA) 0.00 g
22:6 n-3 (DHA) 0.00 g
22:5 n-3 (DPA) 0.00 g
Vitamins 0.00
Vitamin A, IU 11.40 µg
Vitamin A, RAE 0.60 µg
Folic acid 0.00 µg
Vitamin B-6 0.23 mg
Vitamin B-12 0.00 µg
Vitamin B-12, added 0.00 µg
Vitamin C, total ascorbic acid 0.00 mg
Vitamin D 0.00 µg
Vitamin D (D2 + D3) 0.00 µg
Vitamin E (alpha-tocopherol) 0.49 mg
Vitamin E, added 0.00 mg
Vitamin K (phylloquinone) 1.14 µg
Thiamin 0.07 mg
Riboflavin 0.16 mg
Niacin 4.04 mg
Folate, total 57.00 µg
Pantothenic Acid 0.64 mg
Biotin 0.00 µg
Choline, total 21.00 mg
Phytochemicals 0.00
Lycopene 0.00 µg
Anthocyanin 0.00 µg
Carotene, alpha 0.00 µg
Carotene, beta 6.60 µg
Indoles 0.00 µg
Saponins 0.00 µg
Allicin 0.00 µg