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Wild Rice

Wild rice, cooked

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Nutrition Facts

Serving Size

1 cup (164g)

Amount per serving

Calories

166

% Daily Value *

Total Fat 0.6g

Saturated Fat 0.1g

Trans Fat

Cholesterol 0mg

Sodium 5mg

Total Carbohydrate 35g

Dietary Fiber 3g

Total Sugars 1.2g

Protein 6.5g

Vitamin D 0 IU

Calcium 5mg

Iron 1mg

Potassium 166mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
7%
0.09 mg
Riboflavin
11%
0.14 mg
Niacin
13%
2.11 mg
Pantothenic Acid
5%
0.25 mg
Vitamin B6
13%
0.22 mg
Folate
42.6 mcg
Folic Acid
0 mcg
Food Folate
42.6 mcg
Fortified Folate
42.6 mcg
Choline
3%
16.7 mg
Betaine
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
3.28 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
4.92 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
105 mcg
Vitamin E
3%
0.39 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
1%
0.82 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
0%
4.92 mg
Iron
5%
0.98 mg
Magnesium
12%
52.5 mg
Phosphorus
11%
134 mg
Potassium
4%
166 mg
Sodium
0%
4.92 mg
Zinc
20%
2.2 mg
Copper
22%
0.2 mg
Manganese
20%
0.46 mg
Selenium
2%
1.31 mcg
Fluoride
Iodine

Fat
1%
0.56 g
Saturated Fat
0%
0.08 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
Palmitic Acid
0.08 g
Margaric Acid
Stearic Acid
0 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.08 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.08 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.35 g
9,12-octadecadienoic Acid
0.2 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.16 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
13%
6.54 g
Tryptophan
0.08 g
Threonine
0.21 g
Isoleucine
0.27 g
Leucine
0.45 g
Lysine
0.28 g
Methionine
0.2 g
Cystine
0.08 g
Phenylalanine
0.32 g
Tyrosine
0.28 g
Valine
0.38 g
Arginine
0.51 g
Histidine
0.17 g
Alanine
0.37 g
Aspartic Acid
0.63 g
Glutamic Acid
1.14 g
Glycine
0.3 g
Proline
0.23 g
Serine
0.35 g
Hydroxyproline

Carbohydrates
13%
35 g
Fibre
11%
2.95 g
Soluble Fibre
Insoluble Fibre
Sugar
1.2 g
Added Sugar
Sucrose
0.54 g
Glucose
0.33 g
Fructose
0.33 g
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
166 kcal
Water
121 g
Ash
0.66 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (164 g)

Nutrient Sources

  • Good source of Zinc
  • Good source of Copper
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 91%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Wild Rice contains 4g of protein, which is about the same as 0.7 eggs, 0.1 chicken breasts, or 0.3 cups (78g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 32g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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