Wild rice, raw

1 cup (160 g): 571 kcal, 23.6 g protein, 119.8 g carbohydrate and 1.7 g fat.

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Nutrition Facts

Serving size1 cup (160 g)

Amount per serving

Calories570

% Daily Value*

Total Fat 1.5g	2%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 120g	44%
Dietary Fiber 10g	35%
Total Sugars 4g
Includes Added Sugars ≤4g	≤8%
Protein 24g	47%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 3.1mg	15%
Potassium 680mg	15%

* The % Daily Value (DV) 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (160 g) gives you

High in Protein (47% DV), Dietary fiber (35% DV), Magnesium (67% DV), Phosphorus (55% DV), Zinc (87% DV), Copper (93% DV), Manganese (92% DV), Riboflavin (B2) (32% DV), Niacin (B3) (67% DV), Pantothenic acid (B5) (34% DV), Vitamin B6 (37% DV), Folate (38% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

16% protein · 81% carbohydrate · 3% fat

Protein: 24 g 16%
Carbs: 120 g 81%
Fat: 2 g 3%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 20% of foods
Protein: more than 63% of foods
Total fat: less than 72% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 91% of foods
Total sugars: less than 43% of foods
Sodium: less than 85% of foods

All nutrients (56)

Amounts for 1 cup (160 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	571 kcal	357 kcal
Protein	23.6 g	14.7 g	47%
Carbohydrate	120 g	74.9 g	44%
Dietary fiber	9.92 g	6.2 g	35%
Total sugars	4 g	2.5 g
Water	12.4 g	7.76 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.73 g	1.08 g	2%
Saturated fat	0.25 g	0.156 g	1%
Monounsaturated fat	0.254 g	0.159 g
Polyunsaturated fat	1.08 g	0.676 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	33.6 mg	21 mg	3%
Iron	3.14 mg	1.96 mg	17%
Magnesium	283 mg	177 mg	67%
Phosphorus	693 mg	433 mg	55%
Potassium	683 mg	427 mg	15%
Sodium	11.2 mg	7 mg	0%
Zinc	9.54 mg	5.96 mg	87%
Copper	0.838 mg	0.524 mg	93%
Manganese	2.13 mg	1.33 mg	92%
Selenium	4.48 mcg	2.8 mcg	8%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.6 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.31 mg	0.82 mg	9%
Vitamin K	3.04 mcg	1.9 mcg	3%
Thiamin (B1)	0.184 mg	0.115 mg	15%
Riboflavin (B2)	0.419 mg	0.262 mg	32%
Niacin (B3)	10.8 mg	6.73 mg	67%
Pantothenic acid (B5)	1.72 mg	1.07 mg	34%
Vitamin B6	0.626 mg	0.391 mg	37%
Folate	152 mcg	95 mcg	38%
Vitamin B12	0 mcg	0 mcg	0%
Choline	56 mg	35 mg	10%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.286 g	0.179 g
Threonine	0.75 g	0.469 g
Isoleucine	0.989 g	0.618 g
Leucine	1.63 g	1.02 g
Lysine	1.01 g	0.629 g
Methionine	0.701 g	0.438 g
Cystine	0.278 g	0.174 g
Phenylalanine	1.15 g	0.721 g
Tyrosine	0.995 g	0.622 g
Valine	1.37 g	0.858 g
Arginine	1.82 g	1.14 g
Histidine	0.614 g	0.384 g
Alanine	1.32 g	0.825 g
Aspartic acid	2.27 g	1.42 g
Glutamic acid	4.1 g	2.56 g
Glycine	1.08 g	0.672 g
Proline	0.83 g	0.519 g
Serine	1.24 g	0.778 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169726(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.