Wild rice, cooked
FDC 168897cup (164 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -7 vs Grains & pasta median57/100Fair
On our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wild rice, cooked is middling for nutrient density at 57 of 100. Within grains & pasta it ranks 38 of 60. It carries no standout micronutrients at the levels we track. Most of its 101 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Protein 4 g · 15%Carb 21.3 g · 82%Fat 0.3 g · 3%
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | 5% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 0.73 g | |
| Protein | 4 g | 8% |
| Potassium | 101 mg | 2% |
| Calcium | 3 mg | 0% |
| Iron | 0.6 mg | 3% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 0.56 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.9 mg | 0% |
| Carbohydrate | 35 g | 13% |
| Dietary fiber | 3 g | 11% |
| Sugars | 1.2 g | |
| Protein | 6.5 g | 13% |
| Potassium | 166 mg | 4% |
| Calcium | 4.9 mg | 0% |
| Iron | 0.98 mg | 5% |
| Magnesium | 52 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 168897Original analysis by NutriVerdict
Versus the grains & pasta median
Nutrient density57 vs 64 median
Protein / 100 g4 vs 11 median
Fiber / 100 g1.8 vs 6.7 median
Sodium / 100 g3 vs 5 median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, sproutedDensity 58 vs 57Oat flour, partially debrannedDensity 58 vs 57Barley malt flourDensity 58 vs 57