Wild rice (raw) nutrition facts
Zizania spp.
100 grams of wild rice, raw contain 357 calories, 15 g of protein, 75 g of carbohydrates and 1.1 g of fat. It is an excellent source of copper (58% DV), manganese (58% DV), zinc (54% DV) and niacin (B3) (42% DV). Most of its calories (81%) come from carbs. It is high in fiber.
* 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
Values shown for 100 g.
Rich in
- Copper58%
- Manganese58%
- Zinc54%
- Niacin (B3)42%
- Magnesium42%
- Phosphorus35%
% 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 | 1 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.82 mg | 5% |
| Vitamin K | 1.9 µg | 2% |
| Thiamin (B1) | 0.12 mg | 10% |
| Riboflavin (B2) | 0.26 mg | 20% |
| Niacin (B3) | 6.73 mg | 42% |
| Pantothenic acid (B5) | 1.07 mg | 21% |
| Vitamin B6 | 0.39 mg | 23% |
| Folate | 95 µg | 24% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 21 mg | 2% |
| Iron | 1.96 mg | 11% |
| Potassium | 427 mg | 9% |
| Magnesium | 177 mg | 42% |
| Phosphorus | 433 mg | 35% |
| Zinc | 5.96 mg | 54% |
| Copper | 0.52 mg | 58% |
| Manganese | 1.33 mg | 58% |
| Selenium | 2.8 µg | 5% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.16 g | 1% |
| Monounsaturated fat | 0.16 g | - |
| Polyunsaturated fat | 0.68 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 7.76 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Wild rice (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 357 | 284 | +26% |
| Protein | 14.7 g | 8.81 g | +67% |
| Total carbohydrate | 74.9 g | 58.5 g | +28% |
| Total fat | 1.08 g | 2.25 g | -52% |
| Dietary fiber | 6.2 g | 5.77 g | +7% |
| Total sugars | 2.5 g | 0.94 g | +166% |
| Sodium | 7 mg | 94.9 mg | -93% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169726. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.