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Wild Rice Salad has an estimated glycemic index of 50 (range 45 to 58), which is low, and a glycemic load of 15 per serving (medium). NutriOptio estimates one serving (1 cup (approximately 200 g)) at 220 calories, with 6 g protein, 34 g carbohydrate and 9 g fat.
Rice dishes cuisine · Vegetarian · Vegan. Serving: 1 cup (approximately 200 g).
| Nutrient | Per serving |
|---|---|
| Calories | 220 kcal |
| Protein | 6 g |
| Carbohydrate | 34 g |
| Fiber | 4 g |
| Sugars | 3 g |
| Added sugars | 0 g |
| Fat | 9 g |
| Saturated fat | 1 g |
| Sodium | 300 mg |
Typical ingredients: wild rice, bell peppers, cucumber, cherry tomatoes, red onion, parsley, olive oil, lemon juice, salt, pepper
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Barley Risotto | 12 | 250 |
NutriOptio estimates 220 calories in one serving (1 cup (approximately 200 g)) of a typical wild rice salad recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 15, which is medium (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical wild rice salad A on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical wild rice salad in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.