Wild Rice · Zizania
Wild rice, raw
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products2 forms & preparations
Dietary labels are inferred automatically from Wild rice, 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.
Good nutrient density 30/100
How many beneficial nutrients Wild rice, 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, raw come from — the split across carbs, fat & protein.
81% from carbs
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Carbs 81%74.9 g per serving
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Fat 3%1.1 g per serving
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Protein 16%14.7 g per serving
What Wild rice, 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).
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 | 74.9 g | |
| Dietary Fiber | 6.2 g | |
| Total Sugars | 2.5 g | — |
| Sucrose | 0.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.1 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.7 g | — |
| Omega-3 Fatty Acids | 300.0 mg | — |
| Omega-6 Fatty Acids | 377.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 145.0 mg | — |
| Stearic Acid | 11.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 159.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 377.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 14.7 g | |
| Histidine | 384.0 mg | — |
| Isoleucine | 618.0 mg | — |
| Leucine | 1,018.0 mg | — |
| Lysine | 629.0 mg | — |
| Methionine | 438.0 mg | — |
| Phenylalanine | 721.0 mg | — |
| Threonine | 469.0 mg | — |
| Tryptophan | 179.0 mg | — |
| Valine | 858.0 mg | — |
| Alanine | 825.0 mg | — |
| Arginine | 1,136.0 mg | — |
| Aspartic Acid | 1,419.0 mg | — |
| Cystine | 174.0 mg | — |
| Glutamic Acid | 2,565.0 mg | — |
| Glycine | 672.0 mg | — |
| Proline | 519.0 mg | — |
| Serine | 778.0 mg | — |
| Tyrosine | 622.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.8 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 6.7 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 95.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.1 mg | |
| Choline | 35.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 21.0 mg | |
| Iron | 2.0 mg | |
| Magnesium | 177.0 mg | |
| Phosphorus | 433.0 mg | |
| Potassium | 427.0 mg | |
| Sodium | 7.0 mg | |
| Zinc | 6.0 mg | |
| Copper | 0.5 mg | |
| Manganese | 1.3 mg | |
| Selenium | 2.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.5 g | — |
About Wild rice, raw
Wild rice (genus Zizania) is not true rice at all but the long, slender, dark seed of an aquatic grass native to the lakes and rivers of North America, where it was traditionally hand-harvested by Indigenous peoples and remains a cherished food. Cooking splits the nearly black husk to reveal a pale interior, giving the grain a chewy, firm texture and a distinctive nutty, earthy, almost smoky flavor.
Wild rice is more nutritious than white rice, higher in protein and fiber and a good source of B vitamins, magnesium, phosphorus, zinc, and antioxidants, and it is naturally gluten-free. It takes longer to cook than regular rice, simmering until the grains burst and curl, and it is served as a side, tossed into hearty salads, folded into soups, stuffings, and pilafs, and often blended with brown or white rice.
Its bold flavor pairs well with mushrooms, nuts, and dried fruit. Store wild rice in an airtight container in a cool, dry place.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Wild rice, raw?
There are 357 calories in 100 g of Wild rice, raw, or about 571 calories in 1 cup (160 g).
How much protein is in Wild rice, raw?
Wild rice, raw contains 14.7 g of protein per 100 g.
How many carbs are in Wild rice, raw?
Wild rice, raw has 74.9 g of carbohydrates per 100 g.
How much fat is in Wild rice, raw?
Wild rice, raw provides 1.1 g of total fat per 100 g.
What is Wild rice, raw a good source of?
Wild rice, raw is an excellent source of Copper (58% DV), Manganese (58% DV), Zinc (54% DV), Niacin (B3) (42% DV), Magnesium (42% DV) and Phosphorus (35% DV) and a good source of Iron and Thiamin (B1) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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