Cooked Wild Rice Nutrition Facts for Meal Portions

A grain portion is easier to understand when the preparation state is part of its name. Wild rice can be measured dry for a recipe or cooked for a plate, but those weights should not be mixed together. This card uses a cooked half-cup reference. It helps define one component of a meal without assuming that every man, or every person, needs the same serving size. A half cup of cooked wild rice, weighing 82 grams, provides approximately 83 calories, 17.5 grams of total carbohydrate, and 3.3 grams of protein. The values are rounded from the USDA record. They apply to plain cooked wild rice, not a seasoned blend, a rice pilaf, or a complete grain bowl with additional ingredients. The source is USDA FoodData Central food 168897, “Wild rice, cooked.” Per 100 grams, it lists 101 calories, 21.3 grams of carbohydrate, and 3.99 grams of protein. USDA gives a cooked cup as 164 grams. Half that amount is 82 grams, and multiplying the reference values by 0.82 produces the portion shown on the image. Source: https://fdc.nal.usda.gov/food-details/168897/nutrients Measure after cooking to match this entry. Place an empty bowl or meal container on a scale, reset the reading, and add the cooked grain. A measuring cup is convenient, but packing and moisture can influence the weight it holds. If your portion differs from 82 grams, use the measured amount rather than assuming the reference half cup describes every scoop. Keep the batch calculation method consistent. If you begin with dry ingredient weights, calculate the whole recipe from those ingredients and divide the finished batch. If you log a plain cooked portion directly, choose the cooked food entry. Switching between the dry and cooked methods halfway through can make the final record misleading even when all the measurements appear to use the same unit. Read labels for wild rice blends. A package may contain other grains, seasonings, or ingredients, so it is not necessarily equivalent to this plain wild rice reference. Added oil, butter, broth components, vegetables, and sauces also need to be included when they are part of the preparation. The calorie figure on this card should stay attached to the measured grain portion rather than being used as a total for the entire plate. Save the card for its simple cooked-weight reminder. It provides a reference for comparison and repeatable portions, not a personal carbohydrate target or a prediction about weight change. The related wellness supplement is a separate catalog item. It is not mixed into the rice and is not presented as a source of the grain's protein or other nutrition values. #NutritionFacts #WildRice #MealPlanning #CookedGrains #PortionControl