United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Release 28
Basic Report:  20089, Wild rice, cooked
heading Nutrient Unit
Value per 100 g

cup 164 g
Proximates Water g 73.93 121.25
Proximates Energy kcal 101 166
Proximates Protein g 3.99 6.54
Proximates Total lipid (fat) g 0.34 0.56
Proximates Carbohydrate, by difference g 21.34 35.00
Proximates Fiber, total dietary g 1.8 3.0
Proximates Sugars, total g 0.73 1.20
Minerals Calcium, Ca mg 3 5
Minerals Iron, Fe mg 0.60 0.98
Minerals Magnesium, Mg mg 32 52
Minerals Phosphorus, P mg 82 134
Minerals Potassium, K mg 101 166
Minerals Sodium, Na mg 3 5
Minerals Zinc, Zn mg 1.34 2.20
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0
Vitamins Thiamin mg 0.052 0.085
Vitamins Riboflavin mg 0.087 0.143
Vitamins Niacin mg 1.287 2.111
Vitamins Vitamin B-6 mg 0.135 0.221
Vitamins Folate, DFE µg 26 43
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0
Vitamins Vitamin A, IU IU 3 5
Vitamins Vitamin E (alpha-tocopherol) mg 0.24 0.39
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 0.5 0.8
Lipids Fatty acids, total saturated g 0.049 0.080
Lipids Fatty acids, total monounsaturated g 0.050 0.082
Lipids Fatty acids, total polyunsaturated g 0.213 0.349
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0