⏱ 35 min totalRice Salad
Per 1 serving · 129 g · 20 ingredients
of a 2,000 cal day
- Protein7g10% of calories
- Carbs39g57% of calories
- Fat9.8g33% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Rice Salad (129 g) has 255 calories, with 7 g of protein, 39 g of carbohydrates and 9.8 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin K (64% DV), iron (40% DV) and magnesium (23% DV).
High in
20%+ of the daily value
- Vitamin K64%
- Iron40%
- Magnesium23%
- Phosphorus31%
- Zinc21%
- Copper36%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin C16%
- Vitamin E13%
- Niacin17%
- Vitamin B615%
- Folate (B9)13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Wild rice
³⁄₁₆ tbsp Turmeric
³⁄₁₆ tsp Coriander seed
³⁄₁₆ tsp, ground Cumin seed
⅔ Italian tomato Tomatoes
¹⁄₁₆ medium Onion
³⁄₁₆ oz Pepitas
¹⁄₁₆ cup, packed Raisins- ¹⁄₁₆ cup, halves Dried apricots
⅔ medium Scallions
2 ½ leaf, whole Basil
½ tbsp Spearmint
⅔ tbsp Parsley
½ cloves, minced Garlic
½ tbsp Olive oil
⅓ tsp Red wine vinegar
½ tsp Honey
⅓ tbsp Lemon juice- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Cook the wild rice with turmeric, coriander, and cumin according to package instructions. Allow it to cool, then transfer to a large bowl.
- 2
Dice the tomatoes and onion. Add them to the rice along with the pumpkin seeds, raisins, apricots, scallions, basil, spearmint, and parsley.
- 3
Prepare the dressing by whisking together the minced garlic, olive oil, red wine vinegar, honey, and lemon juice. Drizzle over the rice mixture.
- 4
Season with salt and pepper to taste, then serve.
Vitamins & minerals
Amounts for 1 serving (129 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 76 μg | 64% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 52 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51 mg | 5% |
| Iron | 3 mg | 40% |
| Potassium | 501 mg | 11% |
| Magnesium | 97 mg | 23% |
| Phosphorus | 215 mg | 31% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 42% |
| Selenium | 2 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 42 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 576 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 17 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 1,064 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 255 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Rice Salad?
One serving of Rice Salad (1 serving) has 255 calories, which works out to 198 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Rice Salad high in protein?
Not especially. It has 7 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Rice Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Rice Salad?
38 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rice Salad?
13 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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