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
This whole grain is actually the seed of aquatic grasses native to North America, not a true rice at all. It has a distinctive nutty flavor and chewy texture that sets it apart from other grains. With nearly 15 grams of protein per 100 grams, it's a surprisingly good source of plant-based protein, making it a valuable option for vegetarians and vegans. It's also rich in fiber, offering over 6 grams per serving, which supports digestive health and helps maintain steady blood sugar levels. Additionally, it contains important minerals like magnesium, phosphorus, and zinc, along with antioxidants that contribute to overall wellness.
In the kitchen, it's often used as a hearty base for salads, soups, and casseroles, or as a flavorful side dish instead of white or brown rice. Because of its robust texture, it holds up well in stuffings and can be blended with other grains for added variety. Cooking it takes longer than most rice—about 45 minutes—but the result is worth the wait for its unique taste and nutritional profile. Whether enjoyed on its own or mixed into recipes, it's a versatile and nutrient-dense addition to a balanced diet.
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