United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  20088, Wild rice, raw
heading Nutrient Unit
Value per 100 g

cup 160 g
Proximates Water g 7.76 12.42
Proximates Energy kcal 357 571
Proximates Protein g 14.73 23.57
Proximates Total lipid (fat) g 1.08 1.73
Proximates Carbohydrate, by difference g 74.90 119.84
Proximates Fiber, total dietary g 6.2 9.9
Proximates Sugars, total g 2.50 4.00
Minerals Calcium, Ca mg 21 34
Minerals Iron, Fe mg 1.96 3.14
Minerals Magnesium, Mg mg 177 283
Minerals Phosphorus, P mg 433 693
Minerals Potassium, K mg 427 683
Minerals Sodium, Na mg 7 11
Minerals Zinc, Zn mg 5.96 9.54
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0
Vitamins Thiamin mg 0.115 0.184
Vitamins Riboflavin mg 0.262 0.419
Vitamins Niacin mg 6.733 10.773
Vitamins Vitamin B-6 mg 0.391 0.626
Vitamins Folate, DFE µg 95 152
Vitamins Vitamin B-12 µg 0.00 0.00
Vitamins Vitamin A, RAE µg 1 2
Vitamins Vitamin A, IU IU 19 30
Vitamins Vitamin E (alpha-tocopherol) mg 0.82 1.31
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0
Vitamins Vitamin D IU 0 0
Vitamins Vitamin K (phylloquinone) µg 1.9 3.0
Lipids Fatty acids, total saturated g 0.156 0.250
Lipids Fatty acids, total monounsaturated g 0.159 0.254
Lipids Fatty acids, total polyunsaturated g 0.676 1.082
Lipids Cholesterol mg 0 0
Other Caffeine mg 0 0