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) |
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) |
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.049 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.213 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:
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 Orange |
Protein | 3.99g | 10% | 66% | 1.4 times more than Broccoli |
Fats | 0.34g | 1% | 84% | 98 times less than Cheddar Cheese |
Vitamin C | 0mg | 0% | 100% | N/A |
Net carbs | 19.54g | N/A | 32% | 2.8 times less than Chocolate |
Carbs | 21.34g | 7% | 33% | 1.3 times less than Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.6mg | 8% | 73% | 4.3 times less than Beef |
Calcium | 3mg | 0% | 95% | 41.7 times less than Milk |
Potassium | 101mg | 3% | 82% | 1.5 times less than Cucumber |
Magnesium | 32mg | 8% | 30% | 4.4 times less than Almond |
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 | 1.34mg | 12% | 47% | 4.7 times less than Beef |
Phosphorus | 82mg | 12% | 69% | 2.2 times less than Chicken meat |
Sodium | 3mg | 0% | 94% | 163.3 times less than White Bread |
Vitamin A | 3IU | 0% | 72% | 5568.7 times less than Carrot |
Vitamin A RAE | 0µg | 0% | 100% | |
Vitamin E | 0.24mg | 2% | 72% | 6.1 times less than Kiwifruit |
Selenium | 0.8µg | 1% | 84% | |
Manganese | 0.28mg | 12% | 46% | |
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 | 1.29mg | 8% | 65% | 7.4 times less than Turkey meat |
Vitamin B5 | 0.15mg | 3% | 84% | 7.3 times less than Sunflower seed |
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 sprout |
Saturated Fat | 0.05g | 0% | 86% | 120.3 times less than Beef |
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 |
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%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.