Nutrients in 100 grams of Cooked Wild Rice

Wild rice, cooked.

whole cooked

Macros Ratio

Protein Fat Carbs

15%

82%

100 g ▼

Macro Nutrients

Cooked Wild Rice

Energy101 kcal

3.5%

Cooked Wild Rice has 101 kcal of Energy per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.34 g

0.35%

Cooked Wild Rice has 0.34 g of Fat per 100 grams, which is 0.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.049 g

0.15%

Cooked Wild Rice has 0.049 g of Saturated Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.095 g

5.94%

Cooked Wild Rice has 0.095 g of Omega 3 per 100 grams, which is 5.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.7%

Cooked Wild Rice has 0.119 g of Omega 6 per 100 grams, which is 0.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Wild Rice has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.3 g

16.4%

Cooked Wild Rice has 21.34 g of Carbohydrate per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.73 g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Cooked Wild Rice has 0.73 g of Sugars per 100 grams, which is 1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.2 g

0.28%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Cooked Wild Rice has 0.2 g of Fructose per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.2 g

Cooked Wild Rice has 0.2 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.33 g

Cooked Wild Rice has 0.33 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.8 g

4.74%

Cooked Wild Rice has 1.8 g of Fiber per 100 grams, which is 4.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4 g

7.13%

Cooked Wild Rice has 3.99 g of Protein per 100 grams, which is 7.13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Wild Rice

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Wild Rice has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.052 mg

4.33%

Thiamine

Cooked Wild Rice has 0.052 mg of Vitamin B1 per 100 grams, which is 4.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.087 mg

6.7%

Riboflavin

Cooked Wild Rice has 0.087 mg of Vitamin B2 per 100 grams, which is 6.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

8.04%

Niacin, nicotinic acid, niacinamide

Cooked Wild Rice has 1.287 mg of Vitamin B3 per 100 grams, which is 8.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.15 mg

3.08%

Pantothenic acid

Cooked Wild Rice has 0.154 mg of Vitamin B5 per 100 grams, which is 3.08% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.4%

Pyridoxine

Cooked Wild Rice has 0.135 mg of Vitamin B6 per 100 grams, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B926 μg

6.5%

Folates and Folic Acid

Cooked Wild Rice has 26 μg of Vitamin B9 per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Wild Rice has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Wild Rice has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Wild Rice has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.24 mg

1.6%

Tocopherols and Tocotrienols

Cooked Wild Rice has 0.24 mg of Vitamin E per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.5 μg

0.42%

Phytomenadione or phylloquinone

Cooked Wild Rice has 0.5 μg of Vitamin K per 100 grams, which is 0.42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Wild Rice

Calcium3 mg

0.3%

Cooked Wild Rice has 3 mg of Calcium per 100 grams, which is 0.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.4%

Cooked Wild Rice has 0.121 mg of Copper per 100 grams, which is 13.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.6 mg

7.5%

Cooked Wild Rice has 0.6 mg of Iron per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32 mg

7.6%

Cooked Wild Rice has 32 mg of Magnesium per 100 grams, which is 7.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.28 mg

12.3%

Cooked Wild Rice has 0.282 mg of Manganese per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus82 mg

11.7%

Cooked Wild Rice has 82 mg of Phosphorus per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium101 mg

2.97%

Cooked Wild Rice has 101 mg of Potassium per 100 grams, which is 2.97% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.8 μg

1.45%

Cooked Wild Rice has 0.8 μg of Selenium per 100 grams, which is 1.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3 mg

0.2%

Cooked Wild Rice has 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.34 mg

12%

Cooked Wild Rice has 1.34 mg of Zinc per 100 grams, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water74 g

Cooked Wild Rice has 73.93 g of Water per 100 grams, which is 2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Cooked Wild Rice:

100 grams of Cooked Wild Rice has a good amount of Vitamin B3 and Vitamin B6.
It has some Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 grams of Cooked Wild Rice:

100 grams of Cooked Wild Rice has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It has some Potassium.
While 100 grams of product has trace amounts of Selenium, it has no Calcium and Sodium.

Macronutrients in 100 grams of Cooked Wild Rice:

100 grams of Cooked Wild Rice has a good amount of Carbohydrate and Protein.
It has some Omega 3 and Fiber.
While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Cooked Wild Rice with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Cooked Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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