Grains And Cereals • Deep Nutrition Analytics
Wild rice, raw
As a recognized grains and cereals, Wild rice, raw delivers 356 calories per 100g, with energy primarily anchored by carbohydrates (74.9g) to support daily activity. It serves as a rich source of Copper, offering 58% of your recommended daily allowance (0.524 mg). A higher calorie density (3.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 14.7 g
- Carbohydrates
- 74.9 g
- Fat
- 1.1 g
- Fiber
- 6.2 g
Carbohydrate Quality & Sustained Energy
Wild rice, raw delivers 74.9g of carbohydrates balanced with 6.2g of fiber, yielding 68.7g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 2.5 g |
| Energy | 1490 kJ |
| Protein | 14.7 g |
| Fiber, total dietary | 6.2 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 74.9 g |
| Energy | 357 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.5 mg |
| Manganese | 1.3 mg |
| Zinc | 6 mg |
| Magnesium | 177 mg |
| Phosphorus | 433 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 19 IU |
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2 mg |
| Magnesium, Mg | 177 mg |
| Phosphorus, P | 433 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 1.3 mg |
| Calcium, Ca | 21 mg |
| Potassium, K | 427 mg |
| Zinc, Zn | 6 mg |
| Selenium, Se | 2.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 11 µg |
| Lutein + zeaxanthin | 220 µg |
| Sucrose | 0.7 g |
| Choline, total | 35 mg |
| Folate, DFE | 95 µg |
| Folate, food | 95 µg |
| Ash | 1.5 g |
| Fatty acids, total saturated | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 95 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.6 g |
| Alanine | 0.8 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.7 g |
| Proline | 0.5 g |
| Water | 7.8 g |
| Niacin | 6.7 mg |
| Pantothenic acid | 1.1 mg |
| Isoleucine | 0.6 g |
| Leucine | 1 g |
| Lysine | 0.6 g |
| Cystine | 0.2 g |
| Valine | 0.9 g |
| Arginine | 1.1 g |
| Histidine | 0.4 g |
| Aspartic acid | 1.4 g |
| Serine | 0.8 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0.3 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 177 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup160 g
Compare Wild rice, raw with Category Peers
Noodles, japanese, somen, dry vs Wild rice, raw
Compared to Noodles, japanese, somen, dry, Wild rice, raw has 44% more fiber and 0% higher calories per 100g.
Wild rice, raw vs Flour, semolina, coarse and semi-coarse
Compared to Flour, semolina, coarse and semi-coarse, Wild rice, raw has 93% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Wild rice, raw?
A standard 100-gram serving of Wild rice, raw contains 356 calories (1490 kJ), alongside 14.7g of protein, 74.9g of carbohydrates, and 1.1g of fat.
In common serving sizes:- 160g (cup): ~570 kcal
Is Wild rice, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.7g of net carbs per 100g (74.9g total carbs minus 6.2g fiber), consuming Wild rice, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wild rice, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wild rice, raw are:
- Copper: 0.524 mg (58% of your daily value)
- Manganese: 1.33 mg (58% of your daily value)
- Zinc: 5.96 mg (54% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169726).