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Wild rice nutrition, glycemic index, calories, net carbs & more

Wild rice, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Wild rice

Wild rice
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
57 (medium)
Insulin index ⓘ
N/A
Calories
357
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
68.7 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (160 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
9.4 (acidic)
93% Carbs
92% Net carbs
89% Phosphorus
89% Magnesium
85% Zinc
Explanation: The given food contains more Carbs than 93% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Phosphorus, Magnesium, and Zinc.

Wild rice Glycemic index (GI)

57

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 74% 127% 186% 38% 1% 163% 175% 174% 16% 20%
Calcium: 21 mg of 1,000 mg 2%
Iron: 1.96 mg of 8 mg 25%
Magnesium: 177 mg of 420 mg 42%
Phosphorus: 433 mg of 700 mg 62%
Potassium: 427 mg of 3,400 mg 13%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 5.96 mg of 11 mg 54%
Copper: 0.524 mg of 1 mg 58%
Manganese: 1.329 mg of 2 mg 58%
Selenium: 2.8 µg of 55 µg 5%
Choline: 35 mg of 550 mg 6%

Mineral chart - relative view

Phosphorus
433 mg
TOP 11%
Magnesium
177 mg
TOP 11%
Zinc
5.96 mg
TOP 15%
Potassium
427 mg
TOP 16%
Copper
0.524 mg
TOP 20%
Manganese
1.329 mg
TOP 30%
Iron
1.96 mg
TOP 38%
Calcium
21 mg
TOP 52%
Choline
35 mg
TOP 69%
Selenium
2.8 µg
TOP 73%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A: 19 IU of 5,000 IU 0%
Vitamin E : 0.82 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.115 mg of 1 mg 10%
Vitamin B2: 0.262 mg of 1 mg 20%
Vitamin B3: 6.733 mg of 16 mg 42%
Vitamin B5: 1.074 mg of 5 mg 21%
Vitamin B6: 0.391 mg of 1 mg 30%
Folate: 95 µg of 400 µg 24%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.9 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin B3
6.733 mg
TOP 20%
Folate
95 µg
TOP 24%
Vitamin B2
0.262 mg
TOP 32%
Vitamin B6
0.391 mg
TOP 32%
Vitamin B5
1.074 mg
TOP 34%
Vitamin B1
0.115 mg
TOP 44%
Vitamin E
0.82 mg
TOP 49%
Vitamin A
19 IU
TOP 59%
Vitamin K
1.9 µg
TOP 66%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

15% 2% 75% 8% 2%
Protein:
Daily Value: 29%
14.73 g of 50 g
29%
Fats:
Daily Value: 2%
1.08 g of 65 g
2%
Carbs:
Daily Value: 25%
74.9 g of 300 g
25%
Water:
Daily Value: 0%
7.76 g of 2,000 g
0%
Other:
1.53 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 192% 134% 133% 112% 90% 126% 124% 142% 165%
Tryptophan: 179 mg of 280 mg 64%
Threonine: 469 mg of 1,050 mg 45%
Isoleucine: 618 mg of 1,400 mg 44%
Leucine: 1018 mg of 2,730 mg 37%
Lysine: 629 mg of 2,100 mg 30%
Methionine: 438 mg of 1,050 mg 42%
Phenylalanine: 721 mg of 1,750 mg 41%
Valine: 858 mg of 1,820 mg 47%
Histidine: 384 mg of 700 mg 55%

Fat type information

0.156% 0.159% 0.676%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g

Carbohydrate type breakdown

0.67%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Wild rice

2.5% 6.2% 66.2%
Sugar: 2.5 g
Fiber: 6.2 g
Other: 66.2 g

All nutrients for Wild rice per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 8% 68.7g 1.3 times more than Chocolate Chocolate
Protein 35% 34% 14.73g 5.2 times more than Broccoli Broccoli
Fats 2% 74% 1.08g 30.8 times less than Cheese Cheese
Carbs 25% 7% 74.9g 2.7 times more than Rice Rice
Calories 18% 22% 357kcal 7.6 times more than Orange Orange
Sugar N/A 57% 2.5g 3.6 times less than Coca-Cola Coca-Cola
Fiber 25% 16% 6.2g 2.6 times more than Orange Orange
Calcium 2% 52% 21mg 6 times less than Milk Milk
Iron 25% 38% 1.96mg 1.3 times less than Beef Beef
Magnesium 42% 11% 177mg 1.3 times more than Almond Almond
Phosphorus 62% 11% 433mg 2.4 times more than Chicken meat Chicken meat
Potassium 13% 16% 427mg 2.9 times more than Cucumber Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread White Bread
Zinc 54% 15% 5.96mg 1.1 times less than Beef Beef
Copper 58% 20% 0.52mg 3.7 times more than Shiitake Shiitake
Vitamin A 0% 59% 19IU 879.3 times less than Carrot Carrot
Vitamin E 5% 49% 0.82mg 1.8 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 10% 44% 0.12mg 2.3 times less than Pea Pea
Vitamin B2 20% 32% 0.26mg 2 times more than Avocado Avocado
Vitamin B3 42% 20% 6.73mg 1.4 times less than Turkey meat Turkey meat
Vitamin B5 21% 34% 1.07mg 1.1 times less than Sunflower seed Sunflower seed
Vitamin B6 30% 32% 0.39mg 3.3 times more than Oat Oat
Folate 24% 24% 95µg 1.6 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 66% 1.9µg 53.5 times less than Broccoli Broccoli
Tryptophan 0% 68% 0.18mg 1.7 times less than Chicken meat Chicken meat
Threonine 0% 73% 0.47mg 1.5 times less than Beef Beef
Isoleucine 0% 71% 0.62mg 1.5 times less than Salmon Salmon
Leucine 0% 73% 1.02mg 2.4 times less than Tuna Tuna
Lysine 0% 74% 0.63mg 1.4 times more than Tofu Tofu
Methionine 0% 67% 0.44mg 4.6 times more than Quinoa Quinoa
Phenylalanine 0% 68% 0.72mg 1.1 times more than Egg Egg
Valine 0% 68% 0.86mg 2.4 times less than Soybean Soybean
Histidine 0% 72% 0.38mg 2 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 79% 0.16g 37.8 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.16g 61.6 times less than Avocado Avocado
Polyunsaturated fat N/A 54% 0.68g 69.8 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 357
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
25%
Total Carbohydrate 75g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 15g
Vitamin D 0mcg 0%

Calcium 21mg 2%

Iron 2mg 25%

Potassium 427mg 13%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Wild rice nutrition infographic

Wild rice nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.