Wild Rice: A Nutritional Powerhouse
Wild rice is a nutritious whole grain that is packed with fiber, protein, and essential vitamins and minerals. It is a good source of antioxidants and has a low glycemic index, making it a healthy choice for people with diabetes or blood sugar issues. Wild rice is also a versatile grain that can be used in a variety of dishes, from salads to soups to pilafs.
Nutritional Value of Wild Rice
A one-cup serving of cooked wild rice contains:
- Calories: 166
- Protein: 6.5 grams
- Fat: 0.6 grams
- Carbohydrates: 35 grams
- Fiber: 3 grams
- Sugar: 1.2 grams
Wild rice is a good source of several vitamins and minerals, including:
- Manganese: 88% of the Daily Value (DV)
- Magnesium: 21% of the DV
- Phosphorus: 18% of the DV
- Zinc: 17% of the DV
- Iron: 15% of the DV
- Thiamin: 14% of the DV
- Niacin: 11% of the DV
- Vitamin B6: 9% of the DV
Health Benefits of Wild Rice
The nutrients in wild rice provide a number of health benefits, including:
- Reduced risk of heart disease: The fiber in wild rice helps to lower cholesterol levels and reduce the risk of heart disease.
- Improved blood sugar control: The low glycemic index of wild rice helps to keep blood sugar levels stable, which is important for people with diabetes or blood sugar issues.
- Reduced inflammation: The antioxidants in wild rice help to reduce inflammation throughout the body.
- Improved digestion: The fiber in wild rice helps to promote regularity and prevent constipation.
- Increased satiety: The fiber in wild rice helps to keep you feeling full and satisfied after eating, which can help you to lose weight or maintain a healthy weight.
How to Cook Wild Rice
Wild rice is a versatile grain that can be used in a variety of dishes. It is typically cooked in a pot of boiling water for about 45 minutes, or until the rice is tender and fluffy. Wild rice can be used in salads, soups, pilafs, and other dishes. It can also be used as a side dish or as a main course.
How many calories are in Wild Rice?
Each 1 cup of Wild Rice contains 166 calories.
Wild Rice Nutritional Information
| Nutrient | Amount per 1 cup (164g) |
|---|---|
| Calories | 166 Calories |
| Protein | 6.5g |
| Fat | 0.6g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 35g |
| Dietary Fiber | 3g |
| Sugar | 1.2g |
| Sodium | 0.0049mg |
| Potassium | 0.1656mg |
| Calcium | 0.0049mg |
| Iron | 0.001mg |