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Cranberry Wild Rice Pilaf⏱ 85 min total
Recipes

Cranberry Wild Rice Pilaf

Per 1 serving · 132 g · 8 ingredients

Calories
164
8%
of a 2,000 cal day
  • Protein
    5.7g
    13% of calories
  • Carbs
    29g
    67% of calories
  • Fat
    3.8g
    20% of calories
Portion

At a glance

One serving of Cranberry Wild Rice Pilaf (132 g) has 164 calories, with 5.7 g of protein, 29 g of carbohydrates and 3.8 g of fat. Most of its energy comes from carbs (67% of calories). It is high in copper (25% DV) and manganese (23% DV).

Per 100 g
125cal
low energy density
Protein per 100 cal
3.5g
Net carbs
25g
carbs minus fiber
Fiber
3.9g
6.3 g sugar

High in

20%+ of the daily value

  • Copper25%
  • Manganese23%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Niacin15%
  • Iron14%
  • Magnesium12%
  • Phosphorus19%
  • Zinc12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 60 min
  1. 1

    Preheat the oven to 325° and lightly coat a 1½‑quart baking dish with cooking spray.

  2. 2

    Combine the wild rice and chicken broth in a saucepan. Bring to a boil, then reduce to a gentle simmer, cover, and cook for 10 minutes.

  3. 3

    Remove from the heat and stir in the barley, currants, and butter. Transfer the mixture to the prepared baking dish.

  4. 4

    Cover tightly with a lid or foil and bake until the wild rice and barley are tender and most of the liquid is absorbed, 50–60 minutes.

  5. 5

    Fluff the grains, fold in the sliced almonds and chopped dried cranberries, let stand 5 minutes, and serve hot.

Vitamins & minerals

Amounts for 1 serving (132 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A13 μg
1%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K1 μg
1%
Thiamine0.1 mg
5%
Riboflavin (B2)0.1 mg
8%
Niacin2 mg
15%
Vitamin B60.1 mg
7%
Folate (B9)22 μg
6%
Vitamin B120.1 μg
2%
Pantothenic acid0.2 mg
5%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium29 mg
3%
Iron1 mg
14%
Potassium246 mg
5%
Magnesium50 mg
12%
Phosphorus134 mg
19%
Zinc1 mg
12%
Copper0.2 mg
25%
Manganese1 mg
23%
Selenium5 μg
10%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.4 g—
Beta carotene8 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.1 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.3 g—
Retinol12 μg—
Serine0.2 g—
Starch0 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 164 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 31min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 23min
    Swimming laps

Common questions

How many calories are in Cranberry Wild Rice Pilaf?

One serving of Cranberry Wild Rice Pilaf (1 serving) has 164 calories, which works out to 125 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Is Cranberry Wild Rice Pilaf high in protein?

Not especially. It has 5.7 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cranberry Wild Rice Pilaf keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cranberry Wild Rice Pilaf?

211 mg per serving.

How much sugar is in Cranberry Wild Rice Pilaf?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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