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Wild Rice (Raw) Calories
Raw, high in fiber and protein, mineral-rich
CALORIES
GI
POTASSIUM
FIBER
Wild Rice (Raw) Nutrition Facts
Selected: 100 g
357
KCAL / 100G
Carbs
74.9g
· 81%
Protein
14.7g
· 16%
Fat
1.1g
· 3%
Fiber
6.2g
Wild Rice (Raw) Vitamins & Minerals
Vitamins
B3
6.73mg · 42% DV
B5
1.49mg · 30% DV
B6
0.39mg · 23% DV
B2
0.26mg · 20% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
433mg · 62% DV
Manganese
1mg · 43% DV
Magnesium
177mg · 42% DV
Wild Rice (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Wild Rice (Raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wild Rice (Raw) Contain Allergens?
No known major allergens
Which Diets Is Wild Rice (Raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wild Rice (Raw) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Foods Similar to Wild Rice (Raw)
Wild Rice (Raw) — Frequently Asked Questions
How many calories are in raw wild rice?
Raw wild rice provides 357 calories per 100 g. The same amount contains 14.7 g of protein, 74.9 g of carbohydrates, and 6.2 g of fiber.
Is wild rice low glycemic?
Wild rice has a glycemic index of 45, which falls within the low-GI range. It is also gluten-free and compatible with vegan, vegetarian, Paleo, and Mediterranean eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.