Cooked Wild Rice

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Cooked Wild Rice: Nutritional Analysis

Overview

Cooked wild rice provides 101 calories per 1-cup serving (164g), making it a relatively low-calorie food option. The macronutrient profile is primarily composed of carbohydrates, with 21.34 g per 100 g, alongside 4 g of protein and minimal fat at 0.34 g. The presence of dietary fiber (1.8 g) contributes to its carbohydrate content, supporting digestive health. In terms of micronutrients, wild rice contains notable levels of zinc (1.34 mg, 12% DV) and manganese (0.282 mg, 12% DV), which are important for various metabolic processes. However, it is low in several vitamins and minerals, including calcium and vitamin K, which may limit its overall nutritional contribution in these areas.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Protein	3.99 g	8% DV	Moderate
Total Carbohydrate	21.34 g	8% DV	Moderate
Dietary Fiber	1.8 g	6% DV	Moderate
Magnesium	32 mg	8% DV	Moderate
Zinc	1.34 mg	12% DV	Moderate
Manganese	0.282 mg	12% DV	Moderate

Potential Benefits

• Dietary Fiber: The 1.8 g of dietary fiber may aid in promoting digestive health and enhancing satiety, which can be beneficial for weight management.
• Protein: With nearly 4 g of protein per 100 g, wild rice can contribute to daily protein intake, supporting muscle maintenance and repair.
• Zinc: The presence of zinc may support immune function and play a role in wound healing due to its involvement in various biological processes.
• Manganese: This micronutrient is important for bone formation and metabolism, potentially contributing to overall health.

Potential Concerns

• Low Calcium: Wild rice contains minimal calcium (3 mg), which may not significantly contribute to daily calcium needs, particularly for bone health.
• Low Vitamin K: With only 0.5 mcg of vitamin K, this food may not provide sufficient support for blood clotting and bone health.
• Low Protein: At just under 4 g of protein, wild rice may not be adequate as a primary protein source in a meal, particularly for those with higher protein needs.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Cooked wild rice is low in calories and carbohydrates while providing some protein and beneficial micronutrients like zinc and manganese. However, it falls short in calcium and vitamin K content. This food may be suitable as a side dish or as part of a balanced meal, particularly for those seeking to increase their intake of whole grains.