Wild rice, raw Nutrition Facts
Quick answer
One 100 g serving of wild rice, raw has 357 calories, 74.9 g of carbs, and 6.2 g of fiber.
Low-sodium
Diabetic-friendly
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
571.2
| Amount | %DV* | |
|---|---|---|
| Fat | 1.8 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11.2 mg | 0% |
| Carbs | 119.8 g | 44% |
| Fiber | 9.9 g | 35% |
| Sugars | 4 g | — |
| Protein | 23.5 g | 47% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 33.6 mg | 3% |
| Iron | 3.1 mg | 17% |
| Potassium | 683.2 mg | 15% |
| Magnesium | 283.2 mg | 67% |
| Zinc | 9.5 mg | 87% |
| Vitamin A | 1.6 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 16%
Carbs 81%
Fat 3%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup (160 g) of wild rice, raw?
A cup (160 g) serving of wild rice, raw has 571.2 calories, per USDA FoodData Central.
Is wild rice, raw high in zinc?
Yes — a 100 g serving of wild rice, raw has 6 mg of zinc, or 54% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."