Nutritional Facts: Wild Rice Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  6 cups (1,422g)
water
1 1/2 cups (356g)
water
2 cups (320g)
wild rice
3/4 cup (139g)
long grain rice
1 1/2 cups (164g)
pecans
1 cup (60g)
fresh parsley
1/2 cup (65g)
dried apricots
1/2 cup (50g)
dried cranberries
1/4 cup (54g)
olive oil
2 tablespoons (27g)
olive oil
3 tablespoons (30g)
shallots
3 tablespoons (45g)
orange juice
2 tablespoons (32g)
balsamic vinegar
1 1/2 teaspoons (8g)
Dijon mustard
2 (6g)
garlic cloves
3/4 teaspoon (5g)
salt
3/4 teaspoon (2g)
fresh black pepper
Total 1 serving
Alanine n/a n/a 2.6 0.6 0.6 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Arginine n/a n/a 3.6 0.8 1.9 0.1 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 0.0 7 1
Ash (g) 1.4 0.4 4.9 0.9 2.4 1.3 1.7 0.1 0.0 0.0 0.2 0.2 0.1 0.3 0.1 4.5 0.1 19 2
Aspartic acid n/a n/a 4.5 0.9 1.5 0.2 0.6 0.1 0.0 0.0 0.1 0.0 n/a 0.0 0.0 0.0 0.0 8 1
Beta-sitosterol n/a n/a n/a n/a 145.5 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 146 12
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 42.7 10.7 67.2 38.9 114.5 82.8 35.8 4.0 0.5 0.3 11.1 4.9 8.6 4.4 10.9 1.1 7.6 446 37
Calories 0.0 0.0 1,142.4 506.4 1,129.8 21.6 156.7 23.0 477.4 238.7 21.6 20.1 28.2 5.0 8.9 0.0 4.3 3,784 315
Calories (kj) 0.0 0.0 4,780.8 2,118.7 4,723.5 90.6 655.9 97.0 1,997.5 998.7 90.6 83.9 118.1 20.9 37.4 0.0 18.1 15,832 1,319
Campesterol n/a n/a n/a n/a 8.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 8 1
Carbohydrates (g) 0.0 0.0 239.7 110.9 22.7 3.8 40.7 6.1 0.0 0.0 5.0 4.6 5.4 0.4 2.0 0.0 1.1 443 37
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.1 0.0 1.7 0.3 2.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 0
Cystine n/a n/a 0.6 0.2 0.2 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 1 0
Dietary Fiber (g) 0.0 0.0 19.8 1.8 15.7 2.0 4.7 2.3 0.0 0.0 n/a 0.1 n/a 0.2 0.1 0.0 0.4 47 4
Folate (mcg) 0.0 0.0 304.0 320.5 36.0 91.2 6.5 0.5 0.0 0.0 10.2 13.4 n/a 0.5 0.2 0.0 0.3 783 65
Folate, DFE (mcg) 0.0 0.0 304.0 537.0 36.0 91.2 6.5 0.5 0.0 0.0 10.2 13.4 n/a 0.5 0.2 0.0 0.3 1,000 83
Folate, food (mcg) 0.0 0.0 304.0 11.1 36.0 91.2 6.5 0.5 0.0 0.0 10.2 13.4 n/a 0.5 0.2 0.0 0.3 474 39
Folic acid (mcg) 0.0 0.0 0.0 309.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 309 26
Fructose n/a n/a n/a 0.0 0.1 n/a 8.1 0.3 n/a n/a n/a n/a 2.4 0.0 n/a n/a 0.0 11 1
Galactose n/a n/a n/a 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.0 0.1 n/a 21.5 1.6 n/a n/a n/a n/a 2.4 0.0 n/a n/a 0.0 26 2
Glutamic acid n/a n/a 8.2 1.9 3.0 0.1 0.1 0.1 0.0 0.0 0.2 0.0 n/a 0.1 0.0 0.0 0.0 14 1
Glycine n/a n/a 2.2 0.5 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Histidine n/a n/a 1.2 0.2 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Iron (mg) 0.0 0.0 6.3 6.0 4.1 3.7 1.7 0.1 0.3 0.2 0.4 0.1 0.2 0.1 0.1 0.0 0.2 23 2
Isoleucine n/a n/a 2.0 0.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 3 0
Lactose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Leucine n/a n/a 3.3 0.8 1.0 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 5 0
Lysine n/a n/a 2.0 0.4 0.5 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 3 0
Magnesium (mg) 14.2 3.6 566.4 34.7 197.8 30.0 20.8 3.0 0.0 0.0 6.3 4.9 3.8 3.7 1.5 0.0 2.9 894 74
Maltose n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Manganese (mg) 0.0 0.0 4.3 1.5 7.4 0.1 0.2 0.2 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.2 14 1
Methionine n/a n/a 1.4 0.2 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 2 0
Monounsaturated Fat (g) 0.0 0.0 0.5 0.3 66.7 0.2 0.0 0.0 39.4 19.7 0.0 0.0 n/a 0.2 0.0 0.0 0.0 127 11
Niacin (mg) 0.0 0.0 21.5 5.8 1.9 0.8 1.7 0.1 0.0 0.0 0.1 0.2 n/a 0.0 0.0 0.0 0.0 32 3
Pantothenic acid (mg) 0.0 0.0 3.4 1.4 1.4 0.2 0.3 0.1 0.0 0.0 0.1 0.1 n/a 0.0 0.0 0.0 0.0 7 1
Phenylalanine n/a n/a 2.3 0.5 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Phosphorus (mg) 0.0 0.0 1,385.6 159.6 452.9 34.8 46.2 6.5 0.0 0.0 18.0 7.6 6.1 8.0 9.2 0.0 2.7 2,137 178
Phytosterols n/a n/a n/a n/a 166.8 3.0 n/a n/a 119.3 59.7 1.5 n/a n/a n/a n/a 0.0 1.6 352 29
Polyunsaturated Fat (g) 0.0 0.0 2.2 0.2 35.3 0.1 0.0 0.0 5.7 2.8 0.0 0.0 n/a 0.1 0.0 0.0 0.0 47 4
Potassium (mg) 14.2 3.6 1,366.4 159.6 670.4 332.4 755.3 42.5 0.5 0.3 100.2 89.3 35.8 10.4 24.1 0.4 22.9 3,628 302
Proline n/a n/a 1.7 0.5 0.6 0.1 0.5 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Protein (g) 0.0 0.0 47.1 9.9 15.0 1.8 2.2 0.2 0.0 0.0 0.8 0.3 0.2 0.3 0.4 0.0 0.2 78 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.8 0.1 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.0 0.5 0.2 10.1 0.1 0.0 0.0 7.5 3.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 22 2
Selenium (mcg) 0.0 0.0 9.0 21.0 6.2 0.1 1.4 0.1 0.0 0.0 0.4 0.0 n/a 2.5 0.9 0.0 0.1 41 3
Serine n/a n/a 2.5 0.5 0.8 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Sodium (mg) 42.7 10.7 22.4 6.9 0.0 33.6 6.5 1.0 1.1 0.5 3.6 0.4 7.4 85.1 1.0 1,744.1 0.3 1,967 164
Starch n/a n/a n/a n/a 0.8 n/a 0.2 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 1 0
Stigmasterol n/a n/a n/a n/a 4.9 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 5 0
Sucrose n/a n/a 2.1 0.1 6.4 n/a 5.1 0.1 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 14 1
Sugar (g) 0.0 0.0 8.0 0.2 6.5 0.5 34.7 2.0 0.0 0.0 n/a 3.7 4.8 0.1 0.1 0.0 0.0 61 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.4 0.8 1.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 2 0
Threonine n/a n/a 1.5 0.4 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 3 0
Tocopherol, alpha (mg) 0.0 0.0 2.6 0.2 2.3 0.5 2.8 0.6 7.7 3.9 n/a 0.0 n/a 0.0 0.0 0.0 0.0 21 2
Tocopherol, beta n/a n/a n/a n/a 0.6 0.0 0.0 0.0 0.1 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 1 0
Tocopherol, delta n/a n/a n/a n/a 0.8 0.0 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 1 0
Tocopherol, gamma n/a n/a n/a n/a 40.0 0.3 0.1 0.0 0.4 0.2 n/a n/a n/a 0.2 n/a n/a 0.1 41 3
Total Fat (g) 0.0 0.0 3.5 0.9 117.7 0.5 0.3 0.1 54.0 27.0 0.0 0.1 0.0 0.3 0.0 0.0 0.1 204 17
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0 0
Tryptophan n/a n/a 0.6 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 1 0
Tyrosine n/a n/a 2.0 0.3 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 3 0
Valine n/a n/a 2.7 0.6 0.7 0.1 0.1 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 4 0
Vitamin A, IU (IU) 0.0 0.0 60.8 0.0 91.6 5,054.4 2,342.6 30.0 0.0 0.0 357.0 89.3 0.0 5.3 0.5 0.0 9.4 8,041 670
Vitamin A, RAE (mcg) 0.0 0.0 3.2 0.0 4.9 252.6 117.0 1.5 0.0 0.0 18.0 4.5 0.0 0.3 0.0 0.0 0.5 402 34
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 1.3 0.2 0.3 0.1 0.1 0.0 0.0 0.0 0.1 0.0 n/a 0.0 0.1 0.0 0.0 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 1.8 79.8 0.7 6.7 0.0 0.0 2.4 22.3 0.0 0.1 1.9 0.0 0.0 116 10
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Water (g) 1,420.6 355.1 24.8 16.1 5.8 52.6 20.1 43.6 0.0 0.0 23.9 39.4 24.5 6.2 3.5 0.0 0.2 2,036 170
Zinc (mg) 0.0 0.0 19.1 1.5 7.4 0.6 0.3 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.1 0.0 0.0 29 2

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

Return to Wild Rice Salad.