Wild Rice Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 101

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 3mg %0

Total Carbohydrate 21g %7

Dietary Fiber 2g %6

Total Sugars 1g

Protein 4g

Vitamin D 0.0IU %0

Calcium 3.0mg %0

Iron 0.6mg %3

Potassium 101mg %2

Phosphorus 82.0mg %8

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in wild rice

Vitamin B12 0.0µg %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin A 3.0IU %0

Vitamin K 0.5µg %0

Vitamin E 0.2mg %2

Choline, total 10.2mg %2

Vitamin B5 (Pantothenic acid) 0.2mg %3

Vitamin B1 (Thiamin) 0.1mg %4

Vitamin B2 (Riboflavin) 0.1mg %7

Vitamin B3 (Niacin) 1.3mg %8

Vitamin B6 0.1mg %10

Minerals in wild rice

Sodium 3.0mg %0

Calcium 3.0mg %0

Selenium 0.8µg %1

Potassium 101.0mg %3

Iron 0.6mg %3

Magnesium 32.0mg %8

Phosphorus 82.0mg %8

Zinc 1.3mg %10

Manganese 0.3mg %12

Copper 0.1mg %13

Amino Acids in wild rice

Lysine 0.2g %8

Leucine 0.3g %9

Isoleucine 0.2g %11

Threonine 0.1g %11

Valine 0.2g %12

Histidine 0.1g %14

Methionine 0.1g %15

Cystine 0.0g %15

Tryptophan 0.0g %16

Tyrosine 0.2g %18

Phenylalanine 0.2g %21

Fatty Acids in wild rice

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of wild rice is 9.5/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Wild Rice has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 43
Leucine 59 69
Isoleucine 30 42
Threonine 23 32
Valine 39 58
Histidine 15 26
Tryptophan 6 12
Met+Cys 22 42
Phe+Tyr 30 91

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in wild rice is 1.7 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of wild rice is 1.0 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in wild rice as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that wild rice is lacking.

Nutrient Density Score for wild rice is 15/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for wild rice

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 11.07 <12
Potassium:Sodium 33.67 >2
Caclcium:Magnesium 0.09 <2
Iron:Copper 4.96 <15
Calcium:Phosphorus 0.04 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 55%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

89% of insulinogenic calories