Wild rice, raw
FDC ID: 169726
At a glance
Wild rice, raw is a high-calorie food in the Cereal Grains and Pasta category, providing 357 kcal per 100g. Each 100g supplies 14.7g of protein, 1.1g of fat, 74.9g of carbohydrates. It is an especially good source of copper (58% of the Daily Value), manganese (58% of the Daily Value), zinc (54% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
357
kcal
Protein
14.7
g
Total Fat
1.1
g
Total Carbohydrate
74.9
g
Dietary Fiber
6.2
g
Nutrition profile of Wild rice, raw
Wild rice, raw provides about 357 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Copper 58%aids iron use and the formation of red blood cells and collagen
- Manganese 58%supports bone formation and enzymes in carbohydrate/fat metabolism
- Zinc 54%supports taste, immune function, protein synthesis and cell turnover
- Magnesium 42%supports hundreds of enzyme reactions, energy metabolism and muscle function
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people focused on taste, skin/hair condition and immunity
- ✓people focused on energy metabolism and muscle condition
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 357 kcal | 101 kcal |
| Protein | 14.7 g | 4.2 g |
| Fat | 1.1 g | 0.3 g |
| Carbs | 74.9 g | 21.2 g |
| Fiber | 6.2 g | 1.8 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 357 kcal | 17.9% | |
| Water | 7.76 g | — | |
| Protein | 14.73 g | 29.5% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 1.08 g | 1.4% | |
| Total Carbohydrate | 74.90 g | 27.2% | |
| Dietary Fiber | 6.20 g | 22.1% | |
| Sodium | 7 mg | 0.3% | |
| Potassium | 427 mg | 9.1% | |
| Calcium | 21 mg | 1.6% | |
| Magnesium | 177 mg | 42.1% | |
| Phosphorus | 433 mg | 34.6% | |
| Iron | 1.96 mg | 10.9% | |
| Zinc | 5.96 mg | 54.2% | |
| Copper | 0.52 mg | 58.2% | |
| Manganese | 1.33 mg | 57.8% | |
| Selenium | 2.80 μg | 5.1% | |
| Retinol | 0 μg | — | |
| Vitamin A | 1 μgRAE | 0.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.82 mg | 5.5% | |
| Thiamin | 0.12 mg | 9.6% | |
| Riboflavin | 0.26 mg | 20.2% | |
| Niacin | 6.73 mg | 42.1% | |
| Vitamin B6 | 0.39 mg | 23.0% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 95 μg | 23.8% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 1.90 mg | 2.1% |
Frequently Asked Questions
How many calories does 100g of Wild rice, raw have?
Wild rice, raw has 357 kcal (calories) per 100g.
How much protein, fat, and carbs are in Wild rice, raw?
Per 100g, Wild rice, raw provides 14.7g protein, 1.1g fat, 74.9g carbohydrates.
What nutrients is Wild rice, raw high in?
Per 100g, Wild rice, raw is a notable source of Copper (about 58% of the Daily Value), Manganese (about 58% of the Daily Value), Zinc (about 54% of the Daily Value).
What is the source of this nutrition data for Wild rice, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)