Wild rice, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A unique aquatic grass seed, raw wild rice boasts a distinct nutty, earthy flavor and a chewy texture, perfect for pilafs, stuffings, and gourmet dishes.
Per 100g reference serving, Wild rice, raw provides 357 kcal of energy, 14.7g protein (16% of calories), 74.9g total carbohydrates (81% of calories, including 6.2g dietary fiber and 2.5g sugars), and 1.08g total fat (3% of calories).
Vitamins Profile in Wild rice, raw (Per 100g)
Track how Wild rice, raw 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 A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.82 mg | 5.5% DV |
| Vitamin K (Phylloquinone) | 1.9 µg | 1.6% DV |
| Vitamin B1 (Thiamin) | 0.115 mg | 9.6% DV |
| Vitamin B2 (Riboflavin) | 0.262 mg | 20.2% DV |
| Vitamin B3 (Niacin) | 6.73 mg | 42.1% DV |
| Vitamin B5 (Pantothenic Acid) | 1.07 mg | 21.5% DV |
| Vitamin B6 (Pyridoxine) | 0.391 mg | 23% DV |
| Total Folate (Vitamin B9) | 95 µg | 23.8% DV |
| Folate (Dietary Folate Equivalents) | 95 µg | 23.8% DV |
| Natural Food Folate | 95 µg | 23.8% DV |
| Choline | 35 mg | 6.4% DV |
| Beta-Carotene | 11 µg | 0.3% DV |
| Lutein + Zeaxanthin | 220 µg | 2.2% DV |
Minerals & Electrolytes in Wild rice, raw (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) | 1.96 mg | 10.9% DV |
| Calcium (Ca) | 21 mg | 1.6% DV |
| Magnesium (Mg) | 177 mg | 42.1% DV |
| Potassium (K) | 427 mg | 9.1% DV |
| Zinc (Zn) | 5.96 mg | 54.2% DV |
| Selenium (Se) | 2.8 µg | 5.1% DV |
| Phosphorus (P) | 433 mg | 34.6% DV |
| Copper (Cu) | 0.524 mg | 58.2% DV |
| Manganese (Mn) | 1.33 mg | 57.8% DV |
| Sodium (Na) | 7 mg | 0.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.3 g | 18.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.377 g | 2.7% DV |
| Monounsaturated Fat (MUFA) | 0.159 g | 0.5% DV |
| Polyunsaturated Fat (PUFA) | 0.676 g | 3.4% DV |
| Saturated Fat (SFA) | 0.156 g | 0.8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.02 g | 33.9% DV |
| Isoleucine (BCAA) | 0.618 g | 41.2% DV |
| Valine (BCAA) | 0.858 g | 47.7% DV |
| Lysine | 0.629 g | 30% DV |
| Methionine | 0.438 g | 43.8% DV |
| Tryptophan | 0.179 g | 44.7% DV |
| Phenylalanine | 0.721 g | 48.1% DV |
| Threonine | 0.469 g | 42.6% DV |
| Histidine | 0.384 g | 48% DV |
| Glycine | 0.672 g | 22.4% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Wild rice, raw contains 357 calories (kcal), 14.7g of protein, 74.9g of carbohydrates (6.2g fiber, 2.5g total sugars), and 1.08g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Wild rice, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 9.4 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Wild rice, raw: 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, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.