Grains And Cereals • Deep Nutrition Analytics
Wild rice, dry, raw
As a recognized grains and cereals, Wild rice, dry, raw delivers 369 calories per 100g, with energy primarily anchored by carbohydrates (75.7g) to support daily activity. It contributes substantial micronutrient density, highlighted by Manganese at 57% of the standard daily value (1.32 mg). A higher calorie density (3.7 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 12.8 g
- Carbohydrates
- 75.7 g
- Fat
- 1.7 g
- Fiber
- 4.3 g
Carbohydrate Quality & Sustained Energy
Wild rice, dry, raw delivers 75.7g of carbohydrates balanced with 4.3g of fiber, yielding 71.4g 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 |
|---|---|
| Total lipid (fat) | 1.7 g |
| Fiber, total dietary | 4.3 g |
| Protein | 12.8 g |
| Carbohydrate, by difference | 75.7 g |
| Energy (Atwater General Factors) | 369 kcal |
| Energy (Atwater Specific Factors) | 359 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.3 mg |
| Copper | 0.5 mg |
| Zinc | 5.8 mg |
| Phosphorus | 355 mg |
| Magnesium | 108 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 108 mg |
| Phosphorus, P | 355 mg |
| Potassium, K | 299 mg |
| Sodium, Na | 1 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 1.3 mg |
| Calcium, Ca | 8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 2 g |
| Thiamin | 0.3 mg |
| Niacin | 6.9 mg |
| Ash | 1.4 g |
| Starch | 68.6 g |
| Biotin | 2.1 µg |
| Water | 8.4 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 108 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- Serving45 g
Compare Wild rice, dry, raw with Category Peers
Macaroni, vegetable, enriched, dry vs Wild rice, dry, raw
Compared to Macaroni, vegetable, enriched, dry, Wild rice, dry, raw has 1% less fiber and 0% higher calories per 100g.
Pasta, dry, enriched vs Wild rice, dry, raw
Compared to Pasta, dry, enriched, Wild rice, dry, raw has 33% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Wild rice, dry, raw?
A standard 100-gram serving of Wild rice, dry, raw contains 369 calories (1544 kJ), alongside 12.8g of protein, 75.7g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 45g: ~166 kcal
Is Wild rice, dry, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 71.4g of net carbs per 100g (75.7g total carbs minus 4.3g fiber), consuming Wild rice, dry, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wild rice, dry, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wild rice, dry, raw are:
- Manganese: 1.32 mg (57% of your daily value)
- Copper: 0.487 mg (54% of your daily value)
- Zinc: 5.84 mg (53% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2710821).