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Wild Rice Calories
Rich in minerals and fiber, gluten-free, low fat
CALORIES
GI
POTASSIUM
FIBER
Wild Rice Nutrition Facts
Selected: 100 g
101
KCAL / 100G
Carbs
21.3g
· 82%
Protein
4g
· 15%
Fat
0.3g
· 3%
Fiber
1.8g
Wild Rice Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
B3
1.5mg · 9% DV
B5
0.4mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Wild Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Wild Rice Processed?
NOVA 2
Minimally Processed
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 Contain Allergens?
No known major allergens
Which Diets Is Wild Rice 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 Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Wild Rice
Wild Rice — Frequently Asked Questions
How many calories are in wild rice, and is it good for a diet?
Wild rice has 101 calories per 100 g. With 0.3 g fat and 1.8 g fiber per 100 g, it can fit into many balanced eating plans.
What is the glycemic index of wild rice?
Wild rice has a glycemic index of 57. That suggests a moderate impact on blood sugar compared with lower-GI foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.