Grains & Cereals · SOURCE-BASED NUTRITION
Wild rice, cooked nutrition facts
SR Legacy
Wild rice, cooked. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 101 kcal | — |
| Protein | 3.99 g | 8% |
| Carbohydrate, by difference | 21.3 g | 7.7% |
| Total lipid (fat) | 0.34 g | 0.4% |
| Fiber, total dietary | 1.8 g | 6.4% |
| Total Sugars | 0.73 g | — |
| Fatty acids, total saturated | 0.05 g | 0.2% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 3 mg | 0.1% |
| Potassium, K | 101 mg | 2.1% |
| Calcium, Ca | 3 mg | 0.2% |
| Iron, Fe | 0.6 mg | 3.3% |
| Magnesium, Mg | 32 mg | 7.6% |
| Phosphorus, P | 82 mg | 6.6% |
| Zinc, Zn | 1.34 mg | 12.2% |
| Copper, Cu | 0.12 mg | 13.4% |
| Manganese, Mn | 0.28 mg | 12.3% |
| Selenium, Se | 0.8 µg | 1.5% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.24 mg | 1.6% |
| Vitamin K (phylloquinone) | 0.5 µg | 0.4% |
| Thiamin | 0.05 mg | 4.3% |
| Riboflavin | 0.09 mg | 6.7% |
| Niacin | 1.29 mg | 8.1% |
| Pantothenic acid | 0.15 mg | 3.1% |
| Vitamin B-6 | 0.14 mg | 7.9% |
| Folate, DFE | 26 µg | 6.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 10.2 mg | 1.9% |
| Alanine | 0.22 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.31 g | — |
| Ash | 0.4 g | — |
| Aspartic acid | 0.38 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 2 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.05 g | — |
| Fatty acids, total monounsaturated | 0.05 g | — |
| Fatty acids, total polyunsaturated | 0.21 g | — |
| Folate, food | 26 µg | — |
| Folate, total | 26 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0.2 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 0.7 g | — |
| Glycine | 0.18 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.17 g | — |
| Leucine | 0.28 g | — |
| Lutein + zeaxanthin | 64 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.17 g | — |
| Methionine | 0.12 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.05 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.2 g | — |
| Proline | 0.14 g | — |
| PUFA 18:2 | 0.12 g | — |
| PUFA 18:3 | 0.1 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.21 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.05 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Sucrose | 0.33 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.13 g | — |
| Tryptophan | 0.05 g | — |
| Tyrosine | 0.17 g | — |
| Valine | 0.23 g | — |
| Vitamin A, IU | 3 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 73.9 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (13.4% DV), Manganese (12.3% DV) and Zinc (12.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 0.12 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.28 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 1.34 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
Contributes Copper
This amount provides 0.12 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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