Nutritional Facts: Orzo and 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.

  1 1/2 cups (293g)
raw wild rice
6 cups (1,422g)
water
1/4 cup (54g)
olive oil
1 lb (456g)
orzo pasta
3 tablespoons (44g)
fresh lemon juice
6 (90g)
scallions
1/2 teaspoon (3g)
kosher salt
1 to taste (0g)
pepper
1/2 cup (54g)
slivered almonds
Total 1 serving
Alanine (g) 0.4 n/a 0.0 2.0 n/a 0.1 0.0 n/a 0.6 3 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Arginine (g) 0.5 n/a 0.0 2.2 n/a 0.1 0.0 n/a 1.3 4 0
Ash (g) 1.1 1.4 0.0 4.0 0.1 0.7 3.0 n/a 1.6 12 1
Aspartic acid (g) 0.6 n/a 0.0 2.8 n/a 0.2 0.0 n/a 1.6 5 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a 71.3 71 3
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Calcium (mg) 29.3 42.7 0.5 95.8 2.7 64.8 0.7 n/a 142.6 379 16
Calories 327.6 0.0 477.4 1,691.8 9.7 28.8 0.0 n/a 310.5 2,846 119
Calories (kj) 1,371.8 0.0 1,997.5 7,081.7 40.3 121.5 0.0 n/a 1,300.3 11,913 496
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a 2.7 3 0
Carbohydrates (g) 68.8 0.0 0.0 340.5 3.1 6.6 0.0 n/a 11.7 431 18
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.2 0.1 0.0 1.3 0.0 0.1 0.0 n/a 0.5 2 0
Cystine (g) 0.1 n/a 0.0 1.2 n/a n/a 0.0 n/a 0.1 1 0
Dietary Fiber (g) 5.3 0.0 0.0 14.6 0.1 2.3 0.0 n/a 6.6 29 1
Folate (mcg) 11.7 0.0 0.0 1,080.7 8.8 57.6 0.0 n/a 27.0 1,186 49
Folate, DFE (mcg) 11.7 0.0 0.0 1,783.0 8.8 57.6 0.0 n/a 27.0 1,888 79
Folate, food (mcg) 11.7 0.0 0.0 82.1 8.8 57.6 0.0 n/a 27.0 187 8
Folic acid (mcg) 0.0 0.0 0.0 998.6 0.0 0.0 0.0 n/a 0.0 999 42
Fructose n/a n/a n/a 0.5 0.5 n/a n/a n/a 0.0 1 0
Galactose n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.5 0.4 n/a n/a n/a 0.1 1 0
Glutamic acid (g) 1.4 n/a 0.0 21.0 n/a 0.3 0.0 n/a 3.7 26 1
Glycine (g) 0.3 n/a 0.0 2.0 n/a 0.1 0.0 n/a 0.8 3 0
Histidine (g) 0.2 n/a 0.0 1.4 n/a 0.0 0.0 n/a 0.3 2 0
Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.6 0.0 0.3 15.0 0.0 1.3 0.0 n/a 2.0 20 1
Isoleucine (g) 0.3 n/a 0.0 2.3 n/a 0.1 0.0 n/a 0.4 3 0
Lactose n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
Leucine (g) 0.6 n/a 0.0 4.5 n/a 0.1 0.0 n/a 0.8 6 0
Lysine (g) 0.3 n/a 0.0 1.4 n/a 0.1 0.0 n/a 0.3 2 0
Magnesium (mg) 128.7 14.2 0.0 241.7 2.7 18.0 0.0 n/a 144.7 550 23
Maltose n/a n/a n/a 8.9 0.0 n/a n/a n/a 0.0 9 0
Manganese (mg) 3.2 0.0 0.0 4.2 0.0 0.1 0.0 n/a 1.2 9 0
Methionine (g) 0.2 n/a 0.0 0.7 n/a 0.0 0.0 n/a 0.1 1 0
Monounsaturated Fat (g) 0.9 0.0 39.4 0.8 0.0 0.0 0.0 n/a 16.7 58 2
Niacin (mg) 3.9 0.0 0.0 32.7 0.0 0.5 0.0 n/a 1.8 39 2
Pantothenic acid (mg) 1.1 0.0 0.0 2.0 0.1 0.1 0.0 n/a 0.3 3 0
Phenylalanine (g) 0.3 n/a 0.0 3.0 n/a 0.1 0.0 n/a 0.6 4 0
Phosphorus (mg) 225.2 0.0 0.0 861.8 3.5 33.3 0.0 n/a 261.4 1,385 58
Phytosterols n/a n/a 119.3 n/a n/a n/a 0.0 n/a n/a 119 5
Polyunsaturated Fat (g) 0.9 0.0 5.7 2.6 0.0 0.1 0.0 n/a 6.5 16 1
Potassium (mg) 231.1 14.2 0.5 1,016.9 45.6 248.4 0.2 n/a 380.7 1,938 81
Proline (g) 0.3 n/a 0.0 7.2 n/a 0.1 0.0 n/a 0.6 8 0
Protein (g) 6.8 0.0 0.0 59.5 0.2 1.6 0.0 n/a 11.5 80 3
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 1.8 0.0 0.1 0.0 n/a 0.5 2 0
Saturated Fat (g) 0.5 0.0 7.5 1.3 0.0 0.0 0.0 n/a 2.0 11 0
Selenium n/a 0.0 0.0 288.2 0.0 0.5 0.0 n/a 1.4 290 12
Serine (g) 0.4 n/a 0.0 2.8 n/a 0.1 0.0 n/a 0.5 4 0
Sodium (mg) 2.9 42.7 1.1 27.4 0.4 14.4 1,162.7 n/a 0.5 1,252 52
Starch n/a n/a n/a 284.8 0.0 n/a n/a n/a 0.4 285 12
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a 2.2 2 0
Sucrose n/a n/a n/a 2.2 0.2 n/a n/a n/a 1.9 4 0
Sugar n/a 0.0 0.0 12.2 1.1 2.1 0.0 n/a 2.1 17 1
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 4.1 0.0 0.0 0.0 n/a 0.1 5 0
Threonine (g) 0.2 n/a 0.0 2.1 n/a 0.1 0.0 n/a 0.3 3 0
Tocopherol, alpha n/a 0.0 7.7 0.5 0.1 0.5 0.0 n/a 14.2 23 1
Tocopherol, beta n/a n/a 0.1 0.3 n/a n/a n/a n/a 0.2 0 0
Tocopherol, delta n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0 0
Tocopherol, gamma n/a n/a 0.4 4.0 n/a n/a n/a n/a 0.4 5 0
Total Fat (g) 2.4 0.0 54.0 6.9 0.1 0.2 0.0 n/a 26.7 90 4
Trans-monoenoic Fat n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.1 n/a 0.0 0.8 n/a 0.0 0.0 n/a 0.1 1 0
Tyrosine (g) 0.3 n/a 0.0 1.1 n/a 0.0 0.0 n/a 0.2 2 0
Valine (g) 0.4 n/a 0.0 2.7 n/a 0.1 0.0 n/a 0.4 4 0
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 2.7 897.3 0.0 n/a 0.5 900 38
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 45.0 0.0 n/a 0.0 45 2
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.4 0.0 0.0 0.6 0.0 0.1 0.0 n/a 0.1 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 17.1 16.9 0.0 n/a 0.0 34 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0 0
Water (g) 213.4 1,420.6 0.0 45.1 40.8 80.8 0.0 n/a 2.5 1,803 75
Zinc (mg) 1.8 0.0 0.0 6.4 0.0 0.4 0.0 n/a 1.7 10 0

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