Is this salad suitable for meal prep?

Yes, it's a great option for meal prep and keeps well in the fridge.

How can I enhance the flavor?

Adding nuts or a squeeze of lemon can enhance the flavor significantly.

Yes, wild rice is gluten-free making this salad safe for those with gluten sensitivities.

Grains

How many calories in Savory Wild Rice Salad?

A hearty wild rice salad that includes a medley of vegetables and herbs, this dish is both satisfying and nutritious. It's an excellent option for meal prep or as a side dish.

Per 100 g

120 kcal

1 cup

180 kcal

(150 g)

Protein	Carbs	Fat
4 g / 100g	24 g / 100g	2 g / 100g

In numbers

Where the calories come from

Protein 12% · Carbs 74% · Fat 14%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (150 g, 180 kcal) is 9% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 44 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Compared with similar foods

Savory Wild Rice Salad is number 2 of 6 by calories per 100 g, lowest first. The similar foods average 137 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Nutty Barley Salad	120	4 g
Savory Wild Rice Salad	120	4 g
Turmeric Rice Salad	130	3 g
Wild Rice Pilaf with Cranberries	140	4 g
Apple Cinnamon Quinoa	143	4.1 g
Bulgur and Roasted Veggie Bowl	150	5 g

Nutrition data updated June 14, 2026.

Health score

7/10

Frequently asked questions

Is this salad suitable for meal prep?: Yes, it's a great option for meal prep and keeps well in the fridge.
How can I enhance the flavor?: Adding nuts or a squeeze of lemon can enhance the flavor significantly.
Is it gluten-free?: Yes, wild rice is gluten-free making this salad safe for those with gluten sensitivities.

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