Wild rice pilaf

Grain

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 4.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		266.7
% Daily Value*
Total Fat		5.3 g	6%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		400 mg	17%
Total Carbohydrates		46.7 g	16%
	Dietary Fiber	4 g	14%
	Sugars	2.7 g
protein		8 g	16%
Vitamin D		0 mcg	0%
Calcium		26.7 mg	2%
Iron		2 mg	11%
Potassium		200 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 47 cal (17.9%)

Protein: 32 cal (12.0%)

Carbs: 186 cal (70.1%)

About Wild rice pilaf

Wild rice pilaf is a hearty dish that features wild rice as its base, often complemented with vegetables, nuts, and herbs for added flavor. Wild rice, despite its name, is not actually rice but a semi-aquatic grass native to North America, particularly around the Great Lakes region. It has been a staple in indigenous cuisines for centuries. Rich in nutrients, wild rice is a whole grain known for its high protein content, fiber, and an array of vitamins and minerals. A one-cup serving of cooked wild rice contains approximately 166 calories, 6.5g of protein, 3g of fiber, and significant amounts of manganese, magnesium, and phosphorus, making it a nutrient-dense and satisfying dietary option.

Health Benefits

• Rich in fiber (3g per cooked cup), which supports digestive health and promotes a feeling of fullness.
• High in manganese (1.3 mg, 57% of the daily recommended intake per cup), essential for bone health and metabolic functions.
• Contains significant amounts of antioxidants from compounds like phenolic acids, which help combat inflammation and oxidative stress.

Dietary Considerations

Allergens: Contains nuts (if added), butter (if used)

Suitable for: Vegetarian, vegan (if no animal products are used), gluten-free

Not suitable for: Nut-free diets (if nuts are included), low-carb diets

Selection and Storage

Store cooked wild rice pilaf in an airtight container in the refrigerator for up to four days or freeze for longer storage. Reheat with a splash of water or broth to restore moisture.

Common Questions About Wild rice pilaf Nutrition

Is wild rice pilaf high in protein?

Wild rice pilaf is a moderate source of protein, with around 6.5-7 grams of protein per one-cup serving (prepared). This makes it a good option for adding a plant-based protein source to meals, though it is not as high as lentils or beans.

Can I eat wild rice pilaf on a keto diet?

Wild rice pilaf is not typically suitable for a keto diet as it contains about 32 grams of net carbohydrates per cooked one-cup serving. Keto diets generally limit daily carb intake to around 20-50 grams, which wild rice pilaf could exceed if consumed in larger quantities.

What are the health benefits of wild rice pilaf?

Wild rice pilaf is rich in nutrients like magnesium, phosphorus, manganese, and B vitamins while being lower in calories compared to white or brown rice (around 166 calories per cooked cup). As a whole grain, it is also high in fiber, which can support digestive health and help regulate blood sugar levels.

How much wild rice pilaf should I eat in one serving?

A standard serving size of wild rice pilaf is about 1 cup of cooked rice, which provides approximately 166 calories, 6.5 grams of protein, and 3 grams of fiber. This portion works well as a side dish or can be adjusted based on dietary needs if used as a main dish.

How does wild rice pilaf compare to brown rice?

Compared to brown rice, wild rice is slightly lower in calories and carbohydrates but higher in protein and fiber. Wild rice also has a nuttier flavor and chewier texture, making it a more nutrient-dense and flavorful choice for many recipes.

Data Sources & Scientific References