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
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
57 (medium) |
| Glycemic load | 18 (medium) |
| Calories ⓘ Calories for selected serving | 101 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 20 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (164 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) |
Magnesium ⓘHigher in Magnesium content than 70% of foods
Net carbs ⓘHigher in Net carbs content than 68% of foods
Carbs ⓘHigher in Carbs content than 67% of foods
Folate, food ⓘHigher in Folate, food content than 63% of foods
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)
Source:
Check out our Glycemic index chart page for the full list.
Wild rice Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
9IU of 5,000IU
0.18%
Vitamin E:
0.72mg of 15mg
4.8%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.16mg of 1mg
13%
Vitamin B2:
0.26mg of 1mg
20%
Vitamin B3:
3.9mg of 16mg
24%
Vitamin B5:
0.46mg of 5mg
9.2%
Vitamin B6:
0.41mg of 1mg
31%
Folate:
78µg of 400µg
20%
Vitamin B12:
0µg of 2µg
0%
Choline:
31mg of 550mg
5.6%
Vitamin K:
1.5µg of 120µg
1.3%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 8%
4 g of 50 g
4 g (8% of DV )
Fats:
Daily Value: 1%
0.3 g of 65 g
0.3 g (1% of DV )
Carbs:
Daily Value: 7%
21.3 g of 300 g
21.3 g (7% of DV )
Water:
Daily Value: 4%
73.9 g of 2,000 g
73.9 g (4% of DV )
Other:
0.4 g
0.4 g
Protein quality breakdown
Tryptophan:
147mg of 280mg
53%
Threonine:
381mg of 1,050mg
36%
Isoleucine:
501mg of 1,400mg
36%
Leucine:
828mg of 2,730mg
30%
Lysine:
510mg of 2,100mg
24%
Methionine:
357mg of 1,050mg
34%
Phenylalanine:
585mg of 1,750mg
33%
Valine:
696mg of 1,820mg
38%
Histidine:
312mg of 700mg
45%
Fat type information
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.21 g
Carbohydrate type breakdown
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
Sugar:
0.73 g
Fiber:
1.8 g
Other:
19 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 Orange
|
| Protein | 4g | 10% | 66% |
1.4 times more than Broccoli
|
| Fats | 0.34g | 1% | 84% |
98 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 20g | N/A | 32% |
2.8 times less than Chocolate
|
| Carbs | 21g | 7% | 33% |
1.3 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almonds
|
| Calcium | 3mg | 0% | 95% |
41.7 times less than Milk
|
| Potassium | 101mg | 3% | 82% |
1.5 times less than Cucumber
|
| Iron | 0.6mg | 8% | 73% |
4.3 times less than Beef broiled
|
| Sugar | 0.73g | N/A | 69% |
12.3 times less than Coca-Cola
|
| Fiber | 1.8g | 7% | 39% |
1.3 times less than Orange
|
| Copper | 0.12mg | 13% | 44% |
1.2 times less than Shiitake
|
| Zinc | 1.3mg | 12% | 47% |
4.7 times less than Beef broiled
|
| Phosphorus | 82mg | 12% | 69% |
2.2 times less than Chicken meat
|
| Sodium | 3mg | 0% | 94% |
163.3 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.24mg | 2% | 72% |
6.1 times less than Kiwi
|
| Manganese | 0.28mg | 12% | 46% | |
| Selenium | 0.8µg | 1% | 84% | |
| Vitamin B1 | 0.05mg | 4% | 71% |
5.1 times less than Pea raw
|
| Vitamin B2 | 0.09mg | 7% | 72% |
1.5 times less than Avocado
|
| Vitamin B3 | 1.3mg | 8% | 65% |
7.4 times less than Turkey meat
|
| Vitamin B5 | 0.15mg | 3% | 84% |
7.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.14mg | 10% | 57% |
1.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.5µg | 0% | 81% |
203.2 times less than Broccoli
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprouts
|
| Saturated Fat | 0.05g | 0% | 86% |
120.3 times less than Beef broiled
|
| Choline | 10mg | 2% | 85% | |
| Monounsaturated Fat | 0.05g | N/A | 84% |
196 times less than Avocado
|
| Polyunsaturated fat | 0.21g | N/A | 77% |
221.5 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.2 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 88% |
5.7 times less than Beef broiled
|
| Isoleucine | 0.17mg | 0% | 87% |
5.5 times less than Salmon raw
|
| Leucine | 0.28mg | 0% | 87% |
8.8 times less than Tuna Bluefin
|
| Lysine | 0.17mg | 0% | 87% |
2.7 times less than Tofu
|
| Methionine | 0.12mg | 0% | 81% |
1.2 times more than Quinoa
|
| Phenylalanine | 0.2mg | 0% | 86% |
3.4 times less than Egg
|
| Valine | 0.23mg | 0% | 85% |
8.7 times less than Soybean raw
|
| Histidine | 0.1mg | 0% | 85% |
7.2 times less than Turkey meat
|
| Fructose | 0.2g | 0% | 91% |
29.5 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 101
% Daily Value*
0.52%
Total Fat
0.34g
0.22%
Saturated Fat 0.05g
0
Trans Fat
0g
0
Cholesterol 0mg
0.13%
Sodium 3mg
7.1%
Total Carbohydrate
21g
7.2%
Dietary Fiber
1.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
4g
Vitamin D
0mcg
0
Calcium
3mg
0.3%
Iron
0.6mg
7.5%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.