Wild rice, raw
FDC 169726cup (160 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 60 · -4 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Wild rice, raw is a strongly nutrient-dense choice at 60 of 100. Within grains & pasta it ranks 32 of 60. Per 100 grams it is an excellent source of magnesium (42% DV), an excellent source of protein (29% DV), an excellent source of dietary fiber (22% DV). Most of its 357 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 357 kcal | 18% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 6.2 g | 22% |
| Sugars | 2.5 g | |
| Protein | 15 g | 29% |
| Potassium | 427 mg | 9% |
| Calcium | 21 mg | 2% |
| Iron | 2 mg | 11% |
| Magnesium | 177 mg | 42% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.82 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 571 kcal | 29% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 120 g | 44% |
| Dietary fiber | 9.9 g | 35% |
| Sugars | 4 g | |
| Protein | 24 g | 47% |
| Potassium | 683 mg | 15% |
| Calcium | 34 mg | 3% |
| Iron | 3.1 mg | 17% |
| Magnesium | 283 mg | 67% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.6 µg | 0% |
| Vitamin E | 1.3 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169726Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sorghum grainDensity 61 vs 60Spelt, uncookedDensity 64 vs 60Wheat flour, whole-grainDensity 65 vs 60