Wild Rice (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Wild rice, raw
Cereal Grains and Pasta
A 100g serving covers 58% of the daily recommended Copper, making Wild Rice (Raw) one of the more concentrated dietary sources of this nutrient. Wild Rice (Raw) is primarily a carbohydrate source, delivering 74.9g of carbs with minimal fat at 1.1g per 100g. Wild Rice (Raw) packs 357 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 7mg of sodium, Wild Rice (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Wild Rice (Raw) provides 6.2g of dietary fiber per 100g (22% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Wild Rice (Raw) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein16%14.7 g
- Fat3%1.1 g
- Carbs81%74.9 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 7.8 | G |
| Energy | 357 | KCAL |
| Protein | 14.7 | G |
| Total lipid (fat) | 1.1 | G |
| Carbohydrate, by difference | 74.9 | G |
| Fiber, total dietary | 6.2 | G |
| Total Sugars | 2.5 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.12 | MG |
| Riboflavin | 0.26 | MG |
| Niacin | 6.7 | MG |
| Vitamin B-6 | 0.39 | MG |
| Folate, total | 95.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.82 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 1.9 | UG |
| Calcium, Ca | 21.0 | MG |
| Iron, Fe | 2.0 | MG |
| Magnesium, Mg | 177 | MG |
| Phosphorus, P | 433 | MG |
| Potassium, K | 427 | MG |
| Sodium, Na | 7.0 | MG |
| Zinc, Zn | 6.0 | MG |
| Copper, Cu | 0.52 | MG |
| Manganese, Mn | 1.3 | MG |
| Selenium, Se | 2.8 | UG |
| Energy | 1494 | kJ |
| Ash | 1.5 | G |
| Sucrose | 0.67 | G |
| Pantothenic acid | 1.1 | MG |
| Folic acid | 0 | UG |
| Folate, food | 95.0 | UG |
| Folate, DFE | 95.0 | UG |
| Choline, total | 35.0 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 11.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 19.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 220 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.16 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.14 | G |
| SFA 18:0 | 0.01 | G |
| Fatty acids, total monounsaturated | 0.16 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.16 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.68 | G |
| PUFA 18:2 | 0.38 | G |
| PUFA 18:3 | 0.30 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Tryptophan | 0.18 | G |
| Threonine | 0.47 | G |
| Isoleucine | 0.62 | G |
| Leucine | 1.0 | G |
| Lysine | 0.63 | G |
| Methionine | 0.44 | G |
| Cystine | 0.17 | G |
| Phenylalanine | 0.72 | G |
| Tyrosine | 0.62 | G |
| Valine | 0.86 | G |
| Arginine | 1.1 | G |
| Histidine | 0.38 | G |
| Alanine | 0.82 | G |
| Aspartic acid | 1.4 | G |
| Glutamic acid | 2.6 | G |
| Glycine | 0.67 | G |
| Proline | 0.52 | G |
| Serine | 0.78 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (160g) | 571 | 23.6g | 1.7g | 119.8g |
Scaled from Wild Rice (Raw)'s per-100g values using USDA portion data.
More in Cereal Grains and Pasta
Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Wild Rice (Raw) is a excellent source of Zinc (54% DV) — see top foods ranked by Zinc
- Wild Rice (Raw) is a excellent source of Magnesium (42% DV) — see top foods ranked by Magnesium
- Wild Rice (Raw) is a excellent source of Protein (29% DV) — see top foods ranked by Protein
- Wild Rice (Raw) is a excellent source of Fiber (22% DV) — see top foods ranked by Fiber
- Wild Rice (Raw) is a good source of Iron (11% DV) — see top foods ranked by Iron
Dietary Considerations
With 427mg of potassium per 100g, individuals on a renal diet should moderate their intake of Wild Rice (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Wild Rice (Raw) is naturally low in sodium at 7mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (6.2g) and low fat profile makes Wild Rice (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Rankings Among 8,262 USDA Foods
- Magnesium: top 3% (#248 of 8,262)
- Zinc: top 7% (#578 of 8,262)
- Fiber: top 8% (#661 of 8,262)
Explore by Nutrient
Show Nutrition Facts Label
Nutrition Facts
Serving Size 100g
* 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: 169726.
View on USDA FoodData Central →