Grains And Cereals • Deep Nutrition Analytics
Wild rice, cooked
Wild rice, cooked is a grains and cereals providing 101 kcal per 100g serving, primarily fueled by carbohydrates (21.3g) for accessible carbohydrate energy. Micronutrient analysis reveals a steady presence of Copper, accounting for 13% DV per 100g. Delivering 19.5g of net carbs and 4g of protein per 100g, it provides reliable nutritional transparency for balanced meal design.
- Protein
- 4 g
- Carbohydrates
- 21.3 g
- Fat
- 0.3 g
- Fiber
- 1.8 g
Carbohydrate Quality & Sustained Energy
Wild rice, cooked delivers 21.3g of carbohydrates balanced with 1.8g of fiber, yielding 19.5g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 1.8 g |
| Energy | 423 kJ |
| Total Sugars | 0.7 g |
| Total lipid (fat) | 0.3 g |
| Carbohydrate, by difference | 21.3 g |
| Energy | 101 kcal |
| Protein | 4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Zinc | 1.3 mg |
| Manganese | 0.3 mg |
| Vitamin B6 | 0.1 mg |
| Magnesium | 32 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K (phylloquinone) | 0.5 µg |
| Vitamin A, IU | 3 IU |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 3 mg |
| Potassium, K | 101 mg |
| Zinc, Zn | 1.3 mg |
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 82 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 0.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.3 g |
| Glucose | 0.2 g |
| Lutein + zeaxanthin | 64 µg |
| Fructose | 0.2 g |
| Carotene, beta | 2 µg |
| Folate, food | 26 µg |
| Choline, total | 10.2 mg |
| Folate, DFE | 26 µg |
| Isoleucine | 0.2 g |
| Leucine | 0.3 g |
| Lysine | 0.2 g |
| Cystine | 0 g |
| Valine | 0.2 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.2 g |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.2 mg |
| Water | 73.9 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Ash | 0.4 g |
| Fatty acids, total saturated | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 26 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.2 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.7 g |
| Glycine | 0.2 g |
| Proline | 0.1 g |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 1 kcal/g (101 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup164 g
Compare Wild rice, cooked with Category Peers
Wild rice, cooked vs Teff, cooked
Compared to Teff, cooked, Wild rice, cooked has 7% more carbohydrates and 0% higher calories per 100g.
Wild rice, cooked vs Noodles, japanese, soba, cooked
Compared to Noodles, japanese, soba, cooked, Wild rice, cooked has 0% less carbohydrates and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Wild rice, cooked?
A standard 100-gram serving of Wild rice, cooked contains 101 calories (423 kJ), alongside 4g of protein, 21.3g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 164g (cup): ~166 kcal
Is Wild rice, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 19.5g of net carbs per 100g (21.3g total carbs minus 1.8g fiber), consuming Wild rice, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wild rice, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wild rice, cooked are:
- Copper: 0.121 mg (13% of your daily value)
- Zinc: 1.34 mg (12% of your daily value)
- Manganese: 0.282 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168897).