Wild riceraw
USDA has newer measurements for this food. See Wild rice, dry, raw in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (160 g)
Amount per serving
Calories
% Daily Value*
Total Fat 1.7 g2%
Saturated Fat 0.25 g1%
Trans Fat —
Cholesterol 0 mg0%
Sodium 11 mg0%
Total Carbohydrate 120 g44%
Dietary Fiber 9.9 g35%
Total Sugars 4 g
Protein 24 g
Vitamin D 0 mcg0%
Calcium 34 mg3%
Iron 3.1 mg17%
Potassium 683 mg15%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (160 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 571 kcal | 357 kcal | ||
| Protein | 24 g | 47% | 15 g | |
| Carbohydrate | 120 g | 44% | 75 g | |
| Fiber | 9.9 g | 35% | 6.2 g | |
| Total sugars | 4 g | 2.5 g | ||
| Total fat | 1.7 g | 2% | 1.1 g | |
| Saturated fat | 0.25 g | 1% | 0.16 g | |
| Monounsaturated fat | 0.25 g | 0.16 g | ||
| Polyunsaturated fat | 1.1 g | 0.68 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 1.6 mcg | 0% | 1 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | 1.3 mg | 9% | 0.82 mg | |
| Vitamin K | 3 mcg | 3% | 1.9 mcg | |
| Thiamin (B1) | 0.18 mg | 15% | 0.12 mg | |
| Riboflavin (B2) | 0.42 mg | 32% | 0.26 mg | |
| Niacin (B3) | 11 mg | 67% | 6.7 mg | |
| Vitamin B6 | 0.63 mg | 37% | 0.39 mg | |
| Folate (DFE) | 152 mcg | 38% | 95 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 1.7 mg | 34% | 1.1 mg | |
| Choline | 56 mg | 10% | 35 mg | |
| Minerals | ||||
| Calcium | 34 mg | 3% | 21 mg | |
| Iron | 3.1 mg | 17% | 2 mg | |
| Magnesium | 283 mg | 67% | 177 mg | |
| Phosphorus | 693 mg | 55% | 433 mg | |
| Potassium | 683 mg | 15% | 427 mg | |
| Sodium | 11 mg | 0% | 7 mg | |
| Zinc | 9.5 mg | 87% | 6 mg | |
| Copper | 0.84 mg | 93% | 0.52 mg | |
| Manganese | 2.1 mg | 92% | 1.3 mg | |
| Selenium | 4.5 mcg | 8% | 2.8 mcg | |
| Other | ||||
| Omega-3 ALA | 0.48 g | 30% | 0.3 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 12 g | 7.8 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | 0 mg | 0 mg | ||
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of wild rice
Nutritionally similar foods
- Einkorngrain, dry, raw156 kcal per 1 standard servingRich in Manganese
- Farropearled, dry, raw155 kcal per 1 standard servingRich in Manganese
- Khorasangrain, dry, raw157 kcal per 1 standard servingRich in Manganese
- Ricered, unenriched, dry, raw162 kcal per 1 standard servingRich in Manganese
- Triticale 645 kcal per 1 cupRich in Manganese
- Quinoa flourpre-gelatinized, organic106 kcal per 1 ozRich in Manganese
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.