Wild rice (cooked) nutrition facts
100 grams of wild rice, cooked contain 101 calories, 4 g of protein, 21 g of carbohydrates and 0.3 g of fat. Most of its calories (82%) come from carbs.
Nutrition Facts
Calories101
% Daily Value*
Total fat 0.34 g0%
Saturated fat 0.05 g0%
Cholesterol 0 mg0%
Sodium 3 mg0%
Total carbohydrate 21.3 g8%
Dietary fiber 1.8 g6%
Total sugars 0.73 g
Protein 3.99 g8%
Vitamin D 0 µg0%
Calcium 3 mg0%
Iron 0.6 mg3%
Potassium 101 mg2%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 15%Carbs 82%Fat 3%
101calories
3.99 gprotein
21.3 gcarbs
0.34 gfat
Values shown for 100 g.
Rich in
- Copper13%
- Zinc12%
- Manganese12%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.5 µg | 0% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 1.29 mg | 8% |
| Pantothenic acid (B5) | 0.15 mg | 3% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate | 26 µg | 7% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 10.2 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 3 mg | 0% |
| Iron | 0.6 mg | 3% |
| Potassium | 101 mg | 2% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 82 mg | 7% |
| Zinc | 1.34 mg | 12% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.28 mg | 12% |
| Selenium | 0.8 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.05 g | - |
| Polyunsaturated fat | 0.21 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 73.9 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Wild rice (cooked) | Category average | Difference |
|---|---|---|---|
| Calories | 101 | 284 | -64% |
| Protein | 3.99 g | 8.81 g | -55% |
| Total carbohydrate | 21.3 g | 58.5 g | -64% |
| Total fat | 0.34 g | 2.25 g | -85% |
| Dietary fiber | 1.8 g | 5.77 g | -69% |
| Total sugars | 0.73 g | 0.94 g | -22% |
| Sodium | 3 mg | 94.9 mg | -97% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168897. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.