Wild Rice Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 7.8GI Medium High

Macronutrients

Calories101 kcal 5% DV

Protein4.0 g 8% DV

Carbohydrates21 g 8% DV

Fat0.3 g 0% DV

Fiber1.8 g 6% DV

Total sugars0.7 g no %DV*

Sodium3.0 mg 0% DV

Vitamins & minerals

Vitamin A3.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.24 mg 2%

Vitamin K0.5 µg 0%

Thiamin B10.05 mg 4%

Riboflavin B20.09 mg 7%

Niacin B31.3 mg 8%

Vitamin B60.14 mg 8%

Folate B926 µg 6%

Vitamin B120.0 µg 0%

Calcium3.0 mg 0%

Iron0.6 mg 3%

Magnesium32 mg 8%

Phosphorus82 mg 7%

Potassium101 mg 2%

Zinc1.3 mg 12%

Selenium0.9 µg 2%

Common serving sizes

Serving	Weight
1 cup cooked	164 g

Best timing around exercise

2-3 hours pre-workout for sustained energy. White rice post-workout for fast glycogen replenishment

More grains

Quinoa Amaranth Finger Millet (Ragi)Freekeh Teff Black Rice (Forbidden Rice)Buckwheat Groats Bulgur Wheat

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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