Wild rice, per 100 g: 101 kcal, 4 g protein, 21.3 g carbohydrate, 1.8 g fibre, 0.3 g fat. Figures are the USDA reference values for “Wild rice, cooked”.
At 100 g it does not reach the EU threshold for any nutrient claim. The full composition is below.
Source of protein16% of the energy in this food is proteinFat-freeUnder 0.5 g fat per 100 gLow sugars0.7 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 101 kcal | |
| Protein | 3.99 g | |
| Fat | 0.34 g | |
| of which saturates | 0.049 g | |
| of which monounsaturates | 0.05 g | |
| of which polyunsaturates | 0.213 g | |
| Carbohydrate | 21.3 g | |
| of which sugars | 0.73 g | |
| Fibre | 1.8 g | |
| Water | 73.9 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 3 mg | 0.375% |
| Iron | 0.6 mg | 4.29% |
| Magnesium | 32 mg | 8.53% |
| Phosphorus | 82 mg | 11.7% |
| Potassium | 101 mg | 5.05% |
| Sodium | 3 mg | |
| Zinc | 1.34 mg | 13.4% |
| Copper | 0.121 mg | 12.1% |
| Manganese | 0.282 mg | 14.1% |
| Selenium | 0.8 µg | 1.45% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.5 µg | 0.667% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.052 mg | 4.73% |
| Riboflavin (B2) | 0.087 mg | 6.21% |
| Niacin (B3) | 1.29 mg | 8.04% |
| Pantothenic acid (B5) | 0.154 mg | 2.57% |
| Vitamin B6 | 0.135 mg | 9.64% |
| Folate | 26 µg | 13% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
Source of protein15.8% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Wild rice, cooked (FDC ID 168897). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.