Rice · Oryza sativa

Wild rice, dry, raw

Nutrition facts per 100 g · edible portion

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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Wild rice, dry, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%

369 kcal Calories

26%

12.8 g Protein

28%

75.7 g Carbs

1.7 g Fat

Good nutrient density 26/100

How many beneficial nutrients Wild rice, dry, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Wild rice, dry, raw come from — the split across carbs, fat & protein.

369 kcal / serving

82% from carbs

Carbs 82%

75.7 g per serving
Fat 4%

1.7 g per serving
Protein 14%

12.8 g per serving

What Wild rice, dry, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese57% Copper54% Zinc53% Niacin (B3)43% Thiamin (B1)28% Phosphorus28% Protein26% Magnesium26% Vitamin B623% Dietary Fiber15%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	75.7 g	28%
Dietary Fiber	4.3 g	15%
Starch	68.7 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	1.7 g	2%

Protein & Amino Acids	Amount	% DV
Protein	12.8 g	26%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.3 mg	28%
Riboflavin (B2)	~	—
Niacin (B3)	6.9 mg	43%
Vitamin B6	0.4 mg	23%
Folate (B9)	~	—
Vitamin B12	~	—

Minerals	Amount	% DV
Calcium	8.0 mg	1%
Iron	1.5 mg	9%
Magnesium	108.5 mg	26%
Phosphorus	354.9 mg	28%
Potassium	298.8 mg	6%
Sodium	1.0 mg	0%
Zinc	5.8 mg	53%
Copper	0.5 mg	54%
Manganese	1.3 mg	57%

Sterols	Amount	% DV
Cholesterol	~	—
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.4 g	—

About Wild rice, dry, raw

Rice is the edible seed of the grass Oryza sativa and the staple food for more than half the world's population, especially across Asia, Africa, and Latin America. It cooks up in countless forms, from fluffy long-grain and sticky short-grain to fragrant jasmine and basmati, creamy Italian Arborio, and nutty whole-grain brown, red, and black rice that keep their bran and germ. White rice is a quick-cooking, easily digested source of carbohydrates, while brown and other whole-grain rices add more fiber, magnesium, and B vitamins.

Naturally gluten-free, it is the foundation of dishes around the globe, including fried rice, sushi, risotto, paella, biryani, jambalaya, and rice and beans, and it works just as well as a simple everyday side. Rinsing rice before cooking removes surface starch for fluffier grains, and the right water-to-rice ratio makes all the difference. Store uncooked rice in an airtight container in a cool, dry pantry, keeping fiber-rich brown rice refrigerated to protect its natural oils.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Wild rice, dry, raw?

There are 369 calories in 100 g of Wild rice, dry, raw.

How much protein is in Wild rice, dry, raw?

Wild rice, dry, raw contains 12.8 g of protein per 100 g.

How many carbs are in Wild rice, dry, raw?

Wild rice, dry, raw has 75.7 g of carbohydrates per 100 g.

How much fat is in Wild rice, dry, raw?

Wild rice, dry, raw provides 1.7 g of total fat per 100 g.

What is Wild rice, dry, raw a good source of?

Wild rice, dry, raw is an excellent source of Manganese (57% DV), Copper (54% DV), Zinc (53% DV), Niacin (B3) (43% DV), Thiamin (B1) (28% DV) and Phosphorus (28% DV) and a good source of Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.