Black Wild Rice
Black wild rice offers a rich source of protein and dietary fiber, supporting a balanced and satisfying diet. Its low fat content helps maintain moderate calories while preserving excellent flavor. This grain is notable for its significant levels of magnesium, phosphorus, and zinc, which contribute to essential metabolic functions. With minimal sugars and sodium, it serves as a wholesome option to enhance a variety of meals.
Macronutrient distribution
A Serving (45 g) of Black Wild Rice contains 162 calories, 6.6 g of protein, 33.8 g of carbohydrates, and 0.59 g of fat.
- Protein
- 6.6 g16%
- Carbs
- 33.8 g81%
- Fat
- 0.6 g3%
of calories
Calorie Burn
How long would it take to burn off 162 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace41 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort15 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (45 g)
Carbohydrates
- Carbohydrates33.8 / 313 g(11%)
- Dietary Fiber2.5 / 38 g(7%)
- Insoluble Fiber2.5 g
- Total Sugars1.1 g
Fats
- Total Fat0.59 / 83 g(1%)
- Saturated Fat0.07 / 25 g(0%)
- Monounsaturated Fat0.07 g
- Polyunsaturated Fat0.3 g
- Omega-30.14 g
- Omega-60.17 g
- Omega-90.07 g
- Oleic Acid0.07 g
- Stearic Acid0 g
- Linoleic Acid0.17 g
- Palmitic Acid0.07 g
- Alpha-Linolenic Acid (ALA)0.14 g
Protein
- Protein6.6 / 56 g(12%)
Amino Acids
- Lysine0.28 g
- Serine0.35 g
- Valine0.39 g
- Alanine0.37 g
- Cystine0.08 g
- Proline0.23 g
- Arginine0.51 g
- Histidine0.17 g
- Threonine0.21 g
- Isoleucine0.28 g
- Methionine0.2 g
- Tryptophan0.08 g
- Glutamic Acid1.2 g
- Aspartic Acid0.64 g
- Phenylalanine0.32 g
- Glycine0.3 g
- Leucine0.46 g
- Tyrosine0.28 g
Vitamins
- Vitamin A0.45 / 900 ug(0%)
- Vitamin E0.37 / 15 mg(2%)
- Vitamin K0.86 / 120 ug(1%)
- Vitamin B60.18 / 1.3 mg(14%)
- Thiamin (B1)0.09 / 1.2 mg(7%)
- Riboflavin (B2)0.12 / 1.3 mg(9%)
- Niacin (B3)3 / 16 mg(19%)
- Folate42.8 / 400 ug(11%)
- Pantothenic Acid (B5)0.48 / 5 mg(10%)
- Biotin0.95 / 30 ug(3%)
- Choline15.8 / 550 mg(3%)
Minerals
- Calcium7.5 / 1,000 mg(1%)
- Iron0.82 / 8 mg(10%)
- Magnesium69.3 / 420 mg(16%)
- Phosphorus183.2 / 700 mg(26%)
- Potassium172.8 / 3,400 mg(5%)
- Sodium2.3 / 2,300 mg(0%)
- Zinc2.7 / 11 mg(24%)
- Copper0.23 / 0.9 mg(26%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium1.3 / 55 ug(2%)
Other
- Water3.6 / 3,700 g(0%)
Sources
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