How much protein is in Wild Rice Dry (Raw)?

Wild Rice Dry (Raw) provides 12.8g of protein per 100g, which is 26% of the recommended daily value.

Is Wild Rice Dry (Raw) high in fat?

Wild Rice Dry (Raw) is low in fat with only 1.7g per 100g (2% DV).

What vitamins and minerals are in Wild Rice Dry (Raw)?

Wild Rice Dry (Raw) is a notable source of Manganese (57% DV), Copper (54% DV), and Zinc (53% DV) per 100g.

Wild Rice Dry (Raw)

SR Legacy·Comprehensive Reference Data

Wild rice, dry, raw

Cereal Grains and Pasta

A 100g serving covers 57% of the daily recommended Manganese, making Wild Rice Dry (Raw) one of the more concentrated dietary sources of this nutrient. Wild Rice Dry (Raw) is primarily a carbohydrate source, delivering 75.7g of carbs with minimal fat at 1.7g per 100g. With only 1mg of sodium, Wild Rice Dry (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 4.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Wild Rice Dry (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.

Calories0kcal

Protein12.8G

Fat1.7G

Carbs75.7G

Fiber4.3G

Calorie Distribution

369kcal

Protein14%12.8 g
Fat4%1.7 g
Carbs82%75.7 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	8.4	G
Protein	12.8	G
Total lipid (fat)	1.7	G
Carbohydrate, by difference	75.7	G
Fiber, total dietary	4.3	G

Thiamin	0.34	MG
Niacin	6.9	MG
Vitamin B-6	0.39	MG

Calcium, Ca	8.0	MG
Iron, Fe	1.5	MG
Magnesium, Mg	109	MG
Phosphorus, P	355	MG
Potassium, K	299	MG
Sodium, Na	1.0	MG
Zinc, Zn	5.8	MG
Copper, Cu	0.49	MG
Manganese, Mn	1.3	MG

Energy (Atwater General Factors)	369	KCAL
Energy (Atwater Specific Factors)	359	KCAL
Nitrogen	2.0	G
Ash	1.4	G
Starch	68.7	G
Biotin	2.1	UG

More in Cereal Grains and Pasta

Wheat Flour Whole-grain Soft Wheat

332 kcal9.6g protein

Sorghum Whole Grain White Dry (Raw)

10.1g protein

Rice White Short-grain (Cooked)

130 kcal2.4g protein

Rice White Short-grain (Cooked)

130 kcal2.4g protein

Buckwheat Groats (Roasted, Cooked)

92 kcal3.4g protein

Quinoa (Uncooked)

368 kcal14.1g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Farro Pearled Dry (Raw)

12.63944g protein

Sorghum Flour White Pearled Dry (Raw)

10.2125g protein

Millet Whole Grain

10.02177g protein

Sorghum Grain White Pearled Dry (Raw)

10.25g protein

Rice Red Dry (Raw)

8.5625g protein

Rice Black (Raw)

7.56875g protein

Nutrient Highlights

Wild Rice Dry (Raw) is a excellent source of Zinc (53% DV) — see top foods ranked by Zinc
Wild Rice Dry (Raw) is a excellent source of Protein (26% DV) — see top foods ranked by Protein
Wild Rice Dry (Raw) is a excellent source of Magnesium (26% DV) — see top foods ranked by Magnesium
Wild Rice Dry (Raw) is a good source of Fiber (15% DV) — see top foods ranked by Fiber

Dietary Considerations

Wild Rice Dry (Raw) is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

Magnesium: top 7% (#578 of 8,262)
Zinc: top 7% (#578 of 8,262)
Fiber: top 12% (#991 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories0

% Daily Value*

Total Fat 1.7G2%

Cholesterol 0mg0%

Sodium 1.0MG0%

Total Carbohydrate 75.7G28%

Dietary Fiber 4.3G15%

Total Sugars 0

Protein 12.8G26%

Vitamin D 0mcg0%

Calcium 8.0MG1%

Iron 1.5MG9%

Potassium 299MG6%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 2710821.

View on USDA FoodData Central →