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Vegetable wild rice pilaf Calories
Fiber-rich vegetable pilaf with complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Vegetable wild rice pilaf (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 44.3 g of carbs, 6.8 g of protein, 4.3 g of fat and 4.1 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Vegetable wild rice pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
44.3g
· 16% DV
Protein
6.8g
· 14% DV
Fat
4.3g
· 6% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Vegetable wild rice pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.3 g | 16% |
| Fiber | 4.1 g | 15% |
| Protein | 6.8 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Vegetable wild rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (shredded) | 15 g | 20 kcal |
| 1 piece (half) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 cup (small) | 140 g | 185 kcal |
| 1 serving (medium) | 180 g | 238 kcal |
| 1 cup (large) | 240 g | 317 kcal |
| 1 serving (large) | 280 g | 370 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Vegetable wild rice pilaf
How do you make vegetable wild rice pilaf?
Make vegetable wild rice pilaf by simmering the wild rice until tender, then folding it into sautéed vegetables. Wild rice takes longer to cook than most vegetables, so cooking the rice separately helps keep the vegetables from turning mushy.
Is wild rice actually rice in vegetable wild rice pilaf?
No, the wild rice in vegetable wild rice pilaf is not true rice; it is the seed of an aquatic grass. It has a chewier texture and nuttier flavor than white or brown rice, and usually needs a longer cooking time.
Can you cook vegetable wild rice pilaf in a rice cooker?
Yes, you can cook vegetable wild rice pilaf in a rice cooker, but wild rice may need a longer cycle than regular rice. Cook the rice first, then stir in sautéed vegetables near the end so they retain their shape.
Do you need to rinse wild rice for vegetable wild rice pilaf?
Rinsing wild rice for vegetable wild rice pilaf is a useful first step. It removes surface dust and debris; drain it well before cooking, and follow the package instructions if they give a specific preparation method.
How long does vegetable wild rice pilaf take to cook?
Vegetable wild rice pilaf usually takes longer to prepare than a white-rice pilaf because wild rice needs more time to soften. Start checking the grains for tenderness as they cook; they should be chewy, with many grains split open.
Can you make vegetable wild rice pilaf ahead of time?
Yes, you can make vegetable wild rice pilaf ahead of time and refrigerate it once cooled. For the freshest texture, store the cooked rice and vegetables together, then reheat gently; add delicate herbs only just before serving.
Can vegetable wild rice pilaf be frozen?
Yes, vegetable wild rice pilaf freezes well in portion-sized airtight containers. Thaw it in the refrigerator or reheat it from frozen with a splash of water; vegetables with a high water content may be softer after thawing.
What vegetables work best in vegetable wild rice pilaf?
Mushrooms, carrots, celery, onions, and bell peppers work well in vegetable wild rice pilaf. Sauté firm vegetables first and add quick-cooking ones later, so the finished pilaf has distinct pieces rather than a soft, uniform texture.
What can you serve with vegetable wild rice pilaf?
Serve vegetable wild rice pilaf with roasted vegetables, beans, grilled fish, or chicken. Its nutty flavor also pairs well with a crisp green salad, making it easy to use as either a hearty side dish or a vegetarian main.
Can you use brown rice instead of wild rice in vegetable wild rice pilaf?
Yes, brown rice can replace wild rice in vegetable wild rice pilaf, but the result will be less chewy and have a milder flavor. Since brown rice cooks differently, prepare it according to its own instructions before combining it with the vegetables.
Vegetable wild rice pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
Vitamin K
17.64µg · 15% DV
B6
0.2mg · 12% DV
B5
0.58mg · 12% DV
Minerals
Manganese
0.76mg · 33% DV
Phosphorus
166mg · 24% DV
Copper
0.2mg · 22% DV
Selenium
8.64µg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
212mg · 6% DV
Vegetable wild rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable wild rice pilaf
To burn the 238 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Vegetable wild rice pilaf?
Vegetable wild rice pilaf combines vegetables with wild rice cooked in the pilaf style. Despite its name, wild rice is the seed of an aquatic grass native to North America, rather than a type of ordinary rice. Its long grains stay pleasantly chewy and often split as they cook.
Serve it warm as a side for roasted vegetables, beans, or grilled fish, or make it the centre of a simple meal with a fresh salad. It has a hearty, grain-forward character, with vegetables adding colour and texture; 100 g provides 2.3 g of fibre. For a lighter version, use a modest amount of oil and add extra vegetables, or pair it with a crisp salad.
How Nutritious Is Vegetable wild rice pilaf?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Vegetable wild rice pilaf Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Vegetable wild rice pilaf Contain Allergens?
No known major allergens
Which Diets Is Vegetable wild rice pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable wild rice pilaf Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.