Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Wild rice |
|---|---|
Macronutrients | |
| Calorieskcal | 35718% DV |
| Proteing | 14.729% DV |
| Total fatg | 1.081% DV |
| Carbohydrateg | 74.927% DV |
| Fibreg | 6.222% DV |
| Total sugarsg | 2.5 |
| Waterg | 7.76 |
Fats | |
| Saturated fatg | 0.1561% DV |
| Monounsaturated fatg | 0.159 |
| Polyunsaturated fatg | 0.676 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.377 |
Vitamins | |
| Vitamin Aµg | 10% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.825% DV |
| Vitamin Kµg | 1.92% DV |
| Thiamin (B1)mg | 0.11510% DV |
| Riboflavin (B2)mg | 0.26220% DV |
| Niacin (B3)mg | 6.7342% DV |
| Pantothenic acid (B5)mg | 1.0721% DV |
| Vitamin B6mg | 0.39123% DV |
| Folateµg | 9524% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 356% DV |
Minerals | |
| Calciummg | 212% DV |
| Ironmg | 1.9611% DV |
| Magnesiummg | 17742% DV |
| Phosphorusmg | 43335% DV |
| Potassiummg | 4279% DV |
| Sodiummg | 70% DV |
| Zincmg | 5.9654% DV |
| Coppermg | 0.52458% DV |
| Manganesemg | 1.3358% DV |
| Seleniumµg | 2.85% DV |
Other | |
| Beta-caroteneµg | 11 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 220 |
| Caffeinemg | 0 |
| Ashg | 1.53 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Wild rice |
|---|---|
| AnthocyaninsFlavonoid pigment | Present |
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Notable |
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Wild rice |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.