Wild rice soup

Lunch

Item Rating: 69/100

1 serving (245 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (237.9g)

Calories		145.6
% Daily Value*
Total Fat		4.9 g	6%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		9.7 mg	3%
Sodium		582.5 mg	25%
Total Carbohydrates		19.4 g	7%
	Dietary Fiber	1.9 g	6%
	Sugars	1.9 g
protein		5.8 g	11%
Vitamin D		0 mcg	0%
Calcium		48.5 mg	3%
Iron		1.5 mg	8%
Potassium		242.7 mg	5%

* 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

🍞 Low carbs

Source of Calories

Fat: 44 cal (30.4%)

Protein: 23 cal (16.0%)

Carbs: 77 cal (53.6%)

About Wild rice soup

Wild rice soup is a hearty dish typically made with wild rice, vegetables, broth, and often a protein source such as chicken or mushrooms. Wild rice, native to North America, is a grass seed rather than true rice, and is common in Midwestern and Native American cuisine. Nutritionally, wild rice is high in protein compared to other grains, offers a good source of dietary fiber, and contains essential minerals such as magnesium, zinc, and phosphorus. When combined with vegetables like carrots and celery, the soup provides a well-rounded mix of vitamins. With its unique nutty flavor and dense texture, wild rice soup is a nourishing, warm meal suitable for various dietary preferences when tailored appropriately.

Health Benefits

• Rich in magnesium, which supports muscle function and strong bones (wild rice)
• High in dietary fiber, aiding in digestion and promoting gut health (wild rice and vegetables)
• Contains zinc, beneficial for immune system support and wound healing (wild rice)
• Provides vitamin A through carrots, enhancing vision and immune function
• Low in saturated fat when prepared without cream, supporting heart health

Dietary Considerations

Allergens: Contains milk (if cream is added), wheat (if thickened with flour), soy (depending on ingredients used)

Suitable for: Gluten-free diet (if thickener is omitted or replaced), vegetarian diet (if no meat is added), dairy-free diet (if cream is excluded)

Not suitable for: Vegan diet (if using animal-based broth), low-carb diet (moderate levels of carbs from wild rice)

Selection and Storage

Store soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or microwave, adding water or broth to adjust consistency if needed.

Common Questions About Wild rice soup Nutrition

Is wild rice soup high in protein?

Wild rice soup contains moderate protein levels depending on the recipe. For example, a serving with wild rice and vegetables (without meat) may provide 4-6 grams of protein, while adding options like chicken or turkey can increase protein upwards of 15-20 grams per serving. Wild rice itself is a good plant-based protein source, contributing approximately 4 grams per cooked cup.

Can I eat wild rice soup on a keto diet?

Wild rice soup is generally not suitable for a strict keto diet as wild rice is relatively high in carbohydrates. A single cup of cooked wild rice contains 35 grams of carbs, which could exceed daily carbohydrate limits for keto followers. To make it keto-friendly, substitute wild rice with low-carb vegetables like cauliflower rice or zucchini.

What are the health benefits of wild rice soup?

Wild rice soup can be a nutritious choice, offering dietary fiber, antioxidants, and essential minerals like magnesium and phosphorus. Wild rice is known for supporting heart health due to its lack of saturated fats and high polyphenol content. However, sodium levels in soup recipes can sometimes be high, so watching added salt is important for those on sodium-restricted diets.

How much wild rice soup should I eat per serving?

A standard serving of wild rice soup is typically around 1 to 1.5 cups, providing approximately 200-300 calories based on ingredients. For heartier recipes with added proteins or cream, portion sizes may need adjustment to align with daily calorie goals. Pairing it with a salad or whole-grain bread can help create a balanced meal.

How does wild rice soup compare to white rice soup in nutrition?

Wild rice soup is generally more nutrient-dense than white rice soup. Wild rice has higher protein, fiber, and antioxidants compared to white rice, which is primarily a source of simple carbohydrates. For instance, wild rice has about 3 grams of fiber and 4 grams of protein per cooked cup, while white rice offers less than 1 gram of fiber and 2-3 grams of protein per cooked cup. Wild rice-based soup is a healthier option for sustained energy and micronutrient intake.

Data Sources & Scientific References