Wild rice - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wild rice

Wild rice consists of 1% fat, 15% protein, 75% carbs, 6% fiber and 1% water. Wild rice has 386 calories per 100g, that is 121% higher than other foods in Cereals and flours. In total 2% of the calories in Wild rice are from fat, 16% from protein and 78% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • High in carbs 15.0g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 5.3
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
On this page you will find information on:

Can you eat Wild rice for a low carb diet?

With 15g of carbs and a Glycemic Load of 5.3 in a portion of 20g, Wild rice should be avoided for a ketogenic diet due to the high percentage of carbs. Wild rice contains low amounts of Fructose, is Gluten free and has no Lactose.

Wild rice: nutrition facts & data

Nutrition facts
per 100g 		Wild rice
avg Cereals and flours[1]
Calories (kcal) 386.0 319.8
Fat (g) 1.0 2.3
Protein (g) 15.0 9.1
Carbohydrates (g) 75.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 75.0 62.5
Fibers (g) 6.2 7.1
Sodium (mg) 7.0 5.3
Water (g) 1.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Wild rice contains:

  • 77.2 Calories
  • 0.2g of Fat
  • 3.0g of Protein
  • and 15.0g of Carbs
  • 1.4mg of sodium - 0.0% of the RDA for sodium.
  • 35.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 1.2mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.4mg of Iron - 0.0% of the RDA for Iron.
  • 85.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wild rice you get

  • 0.20 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.08 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wild rice?

Vitamins
per 100g 		Wild rice
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.0 1.2
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.3 0.1
Vitamin B6 (mg) 0.4 0.3
Vitamin B9 / Folate (μg) 95.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 1.0
[1] average of Cereals and flours

Is Wild rice rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Wild rice of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wild rice

Minerals
per 100g 		Wild rice
avg[1]
Magnesium (mg) 175.0 92.7
Zinc (mg) 6.0 2.2
Sodium (mg) 7.0 5.3
Calcium (mg) 20.0 34.2
Iron (mg) 2.0 3.0
Potassium (mg) 425.0 298.5
Phosphorus (mg) 430.0 257.3
[1] average of Cereals and flours

Is Wild rice high in minerals?

info

Again, for every mineral contained in Wild rice we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wild rice

75.0% of Wild rice are carbs, per serving of 20g that makes 15.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Wild rice
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 75.0 60.3
Total carbs (g) 75.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wild rice?

The Glycemic Index of Wild rice is 35, which would be considered as low. The Glycemic Load in a normal serving is 5.3 and can be regarded as low.

Allergens in Wild rice

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wild rice

Of the 1.0g total fat per 100g in Wild rice, 0.3g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.3g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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