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Wild rice nutrition: calories, carbs, GI, protein, fiber, fats

Wild rice, cooked
*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)
Calories ⓘ Calories per 100-gram serving 101
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 19.54 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. 2 (acidic)
TOP 30% Magnesium ⓘHigher in Magnesium content than 70% of foods
TOP 32% Net carbs ⓘHigher in Net carbs content than 68% of foods
TOP 33% Carbs ⓘHigher in Carbs content than 67% of foods
TOP 37% Folate, food ⓘHigher in Folate, food content than 63% of foods
TOP 39% Fiber ⓘHigher in Fiber content than 61% of foods

Wild rice calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 101
Calories in 1 cup 166 164 g

Wild rice Glycemic index (GI)

57

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 23% 23% 36% 9% 1% 37% 41% 37% 5% 6%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.6 mg of 8 mg 8%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 82 mg of 700 mg 12%
Potassium: 101 mg of 3,400 mg 3%
Sodium: 3 mg of 2,300 mg 0%
Zinc: 1.34 mg of 11 mg 12%
Copper: 0.121 mg of 1 mg 13%
Manganese: 0.282 mg of 2 mg 12%
Selenium: 0.8 µg of 55 µg 1%
Choline: 10.2 mg of 550 mg 2%

Mineral chart - relative view

Magnesium
32 mg
TOP 30%
Copper
0.121 mg
TOP 44%
Manganese
0.282 mg
TOP 46%
Zinc
1.34 mg
TOP 47%
Phosphorus
82 mg
TOP 69%
Iron
0.6 mg
TOP 73%
Potassium
101 mg
TOP 82%
Selenium
0.8 µg
TOP 84%
Choline
10.2 mg
TOP 85%
Sodium
3 mg
TOP 94%
Calcium
3 mg
TOP 95%

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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Vitamin A: 3 IU of 5,000 IU 0%
Vitamin E : 0.24 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.052 mg of 1 mg 4%
Vitamin B2: 0.087 mg of 1 mg 7%
Vitamin B3: 1.287 mg of 16 mg 8%
Vitamin B5: 0.154 mg of 5 mg 3%
Vitamin B6: 0.135 mg of 1 mg 10%
Folate: 26 µg of 400 µg 7%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.5 µg of 120 µg 0%

Vitamin chart - relative view

Folate
26 µg
TOP 44%
Vitamin B6
0.135 mg
TOP 57%
Vitamin B3
1.287 mg
TOP 65%
Vitamin B1
0.052 mg
TOP 71%
Vitamin B2
0.087 mg
TOP 72%
Vitamin E
0.24 mg
TOP 72%
Vitamin A
3 IU
TOP 72%
Vitamin K
0.5 µg
TOP 81%
Vitamin B5
0.154 mg
TOP 84%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

4% 22% 73%
Protein:
Daily Value: 8%
3.99 g of 50 g
8%
Fats:
Daily Value: 1%
0.34 g of 65 g
1%
Carbs:
Daily Value: 7%
21.34 g of 300 g
7%
Water:
Daily Value: 4%
73.93 g of 2,000 g
4%
Other:
0.4 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 53% 37% 36% 31% 25% 34% 34% 39% 45%
Tryptophan: 49 mg of 280 mg 18%
Threonine: 127 mg of 1,050 mg 12%
Isoleucine: 167 mg of 1,400 mg 12%
Leucine: 276 mg of 2,730 mg 10%
Lysine: 170 mg of 2,100 mg 8%
Methionine: 119 mg of 1,050 mg 11%
Phenylalanine: 195 mg of 1,750 mg 11%
Valine: 232 mg of 1,820 mg 13%
Histidine: 104 mg of 700 mg 15%

Fat type information

16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g

Carbohydrate type breakdown

45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Wild rice

3% 8% 88%
Sugar: 0.73 g
Fiber: 1.8 g
Other: 18.81 g

All nutrients for Wild rice per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 101kcal 5% 73% 2.1 times more than OrangeOrange
Protein 3.99g 10% 66% 1.4 times more than BroccoliBroccoli
Fats 0.34g 1% 84% 98 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 19.54g N/A 32% 2.8 times less than ChocolateChocolate
Carbs 21.34g 7% 33% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.6mg 8% 73% 4.3 times less than BeefBeef
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 101mg 3% 82% 1.5 times less than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 0.73g N/A 69% 12.3 times less than Coca-ColaCoca-Cola
Fiber 1.8g 7% 39% 1.3 times less than OrangeOrange
Copper 0.12mg 13% 44% 1.2 times less than ShiitakeShiitake
Zinc 1.34mg 12% 47% 4.7 times less than BeefBeef
Phosphorus 82mg 12% 69% 2.2 times less than Chicken meatChicken meat
Sodium 3mg 0% 94% 163.3 times less than White BreadWhite Bread
Vitamin A 3IU 0% 72% 5568.7 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.24mg 2% 72% 6.1 times less than KiwifruitKiwifruit
Selenium 0.8µg 1% 84%
Manganese 0.28mg 12% 46%
Vitamin B1 0.05mg 4% 71% 5.1 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 72% 1.5 times less than AvocadoAvocado
Vitamin B3 1.29mg 8% 65% 7.4 times less than Turkey meatTurkey meat
Vitamin B5 0.15mg 3% 84% 7.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 10% 57% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.5µg 0% 81% 203.2 times less than BroccoliBroccoli
Folate 26µg 7% 44% 2.3 times less than Brussels sproutBrussels sprout
Saturated Fat 0.05g 0% 86% 120.3 times less than BeefBeef
Monounsaturated Fat 0.05g N/A 84% 196 times less than AvocadoAvocado
Polyunsaturated fat 0.21g N/A 77% 221.5 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.2 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 88% 5.7 times less than BeefBeef
Isoleucine 0.17mg 0% 87% 5.5 times less than Salmon rawSalmon raw
Leucine 0.28mg 0% 87% 8.8 times less than Tuna BluefinTuna Bluefin
Lysine 0.17mg 0% 87% 2.7 times less than TofuTofu
Methionine 0.12mg 0% 81% 1.2 times more than QuinoaQuinoa
Phenylalanine 0.2mg 0% 86% 3.4 times less than EggEgg
Valine 0.23mg 0% 85% 8.7 times less than Soybean rawSoybean raw
Histidine 0.1mg 0% 85% 7.2 times less than Turkey meatTurkey meat
Fructose 0.2g 0% 91% 29.5 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 101
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 3mg
7%
Total Carbohydrate 21g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 1mg 13%

Potassium 101mg 3%

*
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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/168897/nutrients

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