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Wild Rice

Wild Rice

EverydayDry

Wild rice is a nutrient-dense aquatic grass seed native to North American lakes and rivers, not a true rice despite its name. This gluten-free grain alternative contains nearly double the protein and fiber of brown rice, with a distinctive earthy flavor and firm, chewy texture when cooked. Its long cooking time (45-60 minutes) and split-open appearance after preparation help distinguish it from other whole grains.

Macro Impact

A 1/4 cup serving contains 161 calories, 7g protein, 34g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 161 calories?
Walking3.5 mph, moderate pace
37 min
YogaModerate effort, gentle pace
27 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories161
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate34g
12%
Dietary Fiber3g
10%
Total Sugars1g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium9mg
1%
Iron0.9mg
5%
Potassium192mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
34 / 275 g
12%
Fiber
3 / 28 g
10%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
18%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
17%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
18%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
19%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
3 / 15 mg
20%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
43 / 400 mcg
11%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
26%
Iron
1 / 13 mg
7%
Magnesium
80 / 370 mg
22%
Manganese
1 / 2 mg
29%
Phosphorous
195 / 700 mg
28%
Potassium
192 / 3k mg
6%
Selenium
1 / 55 mcg
2%
Sodium
3 / 2.3k mg
0%
Zinc
3 / 10 mg
28%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
16 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Wild rice, dry, raw. USDA Foundational Foods. FDC ID 2710821.
  2. 2.Wild rice, raw. USDA Standard Reference, Legacy. Food ID 169726.
  3. 3.Grains, rice, wild, dry. Canadian Nutrient File. Food ID 4449.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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