Wild rice, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A unique aquatic grass seed, cooked wild rice offers a distinctive nutty flavor and chewy texture, often used in salads, stuffings, and as a side dish.
Per 100g reference serving, Wild rice, cooked provides 101 kcal of energy, 3.99g protein (15% of calories), 21.3g total carbohydrates (82% of calories, including 1.8g dietary fiber and 0.73g sugars), and 0.34g total fat (3% of calories).
Vitamins Profile in Wild rice, cooked (Per 100g)
Track how Wild rice, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.24 mg | 1.6% DV |
| Vitamin K (Phylloquinone) | 0.5 µg | 0.4% DV |
| Vitamin B1 (Thiamin) | 0.052 mg | 4.3% DV |
| Vitamin B2 (Riboflavin) | 0.087 mg | 6.7% DV |
| Vitamin B3 (Niacin) | 1.29 mg | 8% DV |
| Vitamin B5 (Pantothenic Acid) | 0.154 mg | 3.1% DV |
| Vitamin B6 (Pyridoxine) | 0.135 mg | 7.9% DV |
| Total Folate (Vitamin B9) | 26 µg | 6.5% DV |
| Folate (Dietary Folate Equivalents) | 26 µg | 6.5% DV |
| Natural Food Folate | 26 µg | 6.5% DV |
| Choline | 10.2 mg | 1.9% DV |
| Beta-Carotene | 2 µg | 0.1% DV |
| Lutein + Zeaxanthin | 64 µg | 0.6% DV |
Minerals & Electrolytes in Wild rice, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.6 mg | 3.3% DV |
| Calcium (Ca) | 3 mg | 0.2% DV |
| Magnesium (Mg) | 32 mg | 7.6% DV |
| Potassium (K) | 101 mg | 2.1% DV |
| Zinc (Zn) | 1.34 mg | 12.2% DV |
| Selenium (Se) | 0.8 µg | 1.5% DV |
| Phosphorus (P) | 82 mg | 6.6% DV |
| Copper (Cu) | 0.121 mg | 13.4% DV |
| Manganese (Mn) | 0.282 mg | 12.3% DV |
| Sodium (Na) | 3 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.095 g | 5.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.119 g | 0.8% DV |
| Monounsaturated Fat (MUFA) | 0.05 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.213 g | 1.1% DV |
| Saturated Fat (SFA) | 0.049 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.276 g | 9.2% DV |
| Isoleucine (BCAA) | 0.167 g | 11.1% DV |
| Valine (BCAA) | 0.232 g | 12.9% DV |
| Lysine | 0.17 g | 8.1% DV |
| Methionine | 0.119 g | 11.9% DV |
| Tryptophan | 0.049 g | 12.2% DV |
| Phenylalanine | 0.195 g | 13% DV |
| Threonine | 0.127 g | 11.5% DV |
| Histidine | 0.104 g | 13% DV |
| Glycine | 0.182 g | 6.1% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Wild rice, cooked contains 101 calories (kcal), 3.99g of protein, 21.3g of carbohydrates (1.8g fiber, 0.73g total sugars), and 0.34g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Wild rice, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Wild rice, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Wild rice, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.