Wild rice, raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 10% | |
| Riboflavin | 0.3 MG | 20% | |
| Niacin | 6.7 MG | 42% | |
| Pantothenic acid | 1.1 MG | 21% | |
| Vitamin B-6 | 0.4 MG | 23% | |
| Folate, total | 95 UG | 24% | |
| Choline, total | 35 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.9 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 21 MG | 2% | |
| Iron, Fe | 2.0 MG | 11% | |
| Magnesium, Mg | 177 MG | 42% | |
| Phosphorus, P | 433 MG | 35% | |
| Potassium, K | 427 MG | 9% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 6.0 MG | 54% | |
| Copper, Cu | 0.5 MG | 58% | |
| Manganese, Mn | 1.3 MG | 58% | |
| Selenium, Se | 2.8 UG | 5% |
Nutrition Highlights
- Good source of protein with 14.7g per 100g.
- Very low in fat (1.1g per 100g).
- High in dietary fiber (6.2g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (42% DV).
- Good source of Phosphorus, P (35% DV).
- Rich source of Zinc, Zn (54% of Daily Value per 100g).
About Wild rice, raw
Wild rice is not actually rice. It is the seed of an aquatic grass native to the Great Lakes region of North America, and nutritionally it punches well above what its name implies. Protein content is high for a grain, fiber is meaningful, and fat is very low. The long, dark grains split open when cooked and reveal a white interior, giving a pleasantly chewy texture. The flavor is earthy and slightly nutty, sometimes described as smoky. It cooks in roughly 45 minutes and is excellent in soups, grain salads, or stuffing. It is also considerably more expensive than cultivated rice, which reflects how it is harvested.
Dietary Information
Wild rice, raw is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Wild rice, raw include Copper, Cu (58% DV) , Manganese, Mn (58% DV) , Zinc, Zn (54% DV) , Magnesium, Mg (42% DV) , and Niacin (42% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 357 calories per 100 grams, Wild rice, raw gets 17% of its calories from protein, 84% from carbohydrates, and 3% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
Compare Wild rice, raw
See how Wild rice, raw compares to other foods in terms of nutrition:
- Wild rice, raw vs Wheat, hard red spring
- Wild rice, raw vs Wheat, hard red winter
- Wild rice, raw vs Wheat, soft red winter
- Wild rice, raw vs Wheat germ, crude
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