Nutrients in 100 grams of Wild Rice

Raw Wild Rice (Zizania spp.).

raw whole

Macros Ratio

Protein Fat Carbs

16%

81%

100 g ▼

Macro Nutrients

Wild Rice

Energy357 kcal

12.3%

Raw Wild Rice has 357 kcal of Energy per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.08 g

1.1%

Raw Wild Rice has 1.08 g of Fat per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.49%

Raw Wild Rice has 0.156 g of Saturated Fat per 100 grams, which is 0.49% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.8%

Raw Wild Rice has 0.3 g of Omega 3 per 100 grams, which is 18.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.38 g

2.2%

Raw Wild Rice has 0.377 g of Omega 6 per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate75 g

57.6%

Raw Wild Rice has 74.9 g of Carbohydrate per 100 grams, which is 57.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.5 g

3.45%

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

Raw Wild Rice has 2.5 g of Sugars per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose0.67 g

Raw Wild Rice has 0.67 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.2 g

16.3%

Raw Wild Rice has 6.2 g of Fiber per 100 grams, which is 16.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.7 g

26.3%

Raw Wild Rice has 14.73 g of Protein per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Wild Rice

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

Raw Wild Rice has 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.6%

Thiamine

Raw Wild Rice has 0.115 mg of Vitamin B1 per 100 grams, which is 9.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Wild Rice has 0.262 mg of Vitamin B2 per 100 grams, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.73 mg

42%

Niacin, nicotinic acid, niacinamide

Raw Wild Rice has 6.733 mg of Vitamin B3 per 100 grams, which is 42% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.07 mg

21.4%

Pantothenic acid

Raw Wild Rice has 1.07 mg of Vitamin B5 per 100 grams, which is 21.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg

30%

Pyridoxine

Raw Wild Rice has 0.391 mg of Vitamin B6 per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B995 μg

23.8%

Folates and Folic Acid

Raw Wild Rice has 95 μg of Vitamin B9 per 100 grams, which is 23.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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

Raw 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

Raw 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 E0.82 mg

5.47%

Tocopherols and Tocotrienols

Raw Wild Rice has 0.82 mg of Vitamin E per 100 grams, which is 5.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.9 μg

1.6%

Phytomenadione or phylloquinone

Raw Wild Rice has 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Wild Rice

Calcium21 mg

2.1%

Raw Wild Rice has 21 mg of Calcium per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58.2%

Raw Wild Rice has 0.524 mg of Copper per 100 grams, which is 58.2% 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

Iron1.96 mg

24.5%

Raw Wild Rice has 1.96 mg of Iron per 100 grams, which is 24.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium177 mg

42%

Raw Wild Rice has 177 mg of Magnesium per 100 grams, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.33 mg

57.8%

Raw Wild Rice has 1.329 mg of Manganese per 100 grams, which is 57.8% 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

Phosphorus433 mg

62%

Raw Wild Rice has 433 mg of Phosphorus per 100 grams, which is 62% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium427 mg

12.6%

Raw Wild Rice has 427 mg of Potassium per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.8 μg

5.1%

Raw Wild Rice has 2.8 μg of Selenium per 100 grams, which is 5.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7 mg

0.47%

Raw Wild Rice has 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.96 mg

54%

Raw Wild Rice has 5.96 mg of Zinc per 100 grams, which is 54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.76 g

0.21%

Raw Wild Rice has 7.76 g of Water per 100 grams, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Wild Rice:

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

Minerals in 100 grams of Raw Wild Rice:

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

Macronutrients in 100 grams of Raw Wild Rice:

100 grams of Wild Rice is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Fiber.
It also has some Sugars.
While 100 grams of product has trace amounts of Fat and Omega 6, it has no Saturated Fat and Sucrose.

Compare Raw Wild Rice with:

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

Food Info

Nutrients in 100 grams of Wild Rice

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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