Wild rice is an important component of a balanced diet and is an aquatic cereal grain that grows wild in isolated river and lake bed areas located within the continent of North America. Dating back to approximately 12,000 years ago this ancient grain has been found in layers of the earth. When wild rice is uncooked it contains more then 12 percent of protein. It is richer in protein than common white rice and most other grains.
Wild rice contains more Niacin (also known as vitamin B-3), than brown rice and is a very good source of other B vitamins, such as calcium and potassium. It is also a good source of fiber and is high in carbohydrates.
By: guest writer, Kristen Vine
Wild rice, cooked, 1 cup
| Nutrient | Units | 1.00 X 1 cup ——- 164g |
|---|---|---|
| Proximates | ||
| Water |
g
|
121.25
|
| Energy |
kcal
|
166
|
| Energy |
kj
|
694
|
| Protein |
g
|
6.54
|
| Total lipid (fat) |
g
|
0.56
|
| Ash |
g
|
0.66
|
| Carbohydrate, by difference |
g
|
35.00
|
| Fiber, total dietary |
g
|
3.0
|
| Sugars, total |
g
|
1.20
|
| Sucrose |
g
|
0.54
|
| Glucose (dextrose) |
g
|
0.33
|
| Fructose |
g
|
0.33
|
| Minerals | ||
| Calcium, Ca |
mg
|
5
|
| Iron, Fe |
mg
|
0.98
|
| Magnesium, Mg |
mg
|
52
|
| Phosphorus, P |
mg
|
134
|
| Potassium, K |
mg
|
166
|
| Sodium, Na |
mg
|
5
|
| Zinc, Zn |
mg
|
2.20
|
| Copper, Cu |
mg
|
0.198
|
| Manganese, Mn |
mg
|
0.462
|
| Selenium, Se |
mcg
|
1.3
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
| Thiamin |
mg
|
0.085
|
| Riboflavin |
mg
|
0.143
|
| Niacin |
mg
|
2.111
|
| Pantothenic acid |
mg
|
0.253
|
| Vitamin B-6 |
mg
|
0.221
|
| Folate, total |
mcg
|
43
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
43
|
| Folate, DFE |
mcg_DFE
|
43
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
5
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.39
|
| Vitamin E, added |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
0.8
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
0.080
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.000
|
| 14:0 |
g
|
0.000
|
| 16:0 |
g
|
0.075
|
| 18:0 |
g
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.082
|
| 16:1 undifferentiated |
g
|
0.000
|
| 18:1 undifferentiated |
g
|
0.082
|
| 20:1 |
g
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.349
|
| 18:2 undifferentiated |
g
|
0.195
|
| 18:3 undifferentiated |
g
|
0.156
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Amino acids | ||
| Tryptophan |
g
|
0.080
|
| Threonine |
g
|
0.208
|
| Isoleucine |
g
|
0.274
|
| Leucine |
g
|
0.453
|
| Lysine |
g
|
0.279
|
| Methionine |
g
|
0.195
|
| Cystine |
g
|
0.077
|
| Phenylalanine |
g
|
0.320
|
| Tyrosine |
g
|
0.277
|
| Valine |
g
|
0.380
|
| Arginine |
g
|
0.505
|
| Histidine |
g
|
0.171
|
| Alanine |
g
|
0.366
|
| Aspartic acid |
g
|
0.630
|
| Glutamic acid |
g
|
1.140
|
| Glycine |
g
|
0.298
|
| Proline |
g
|
0.230
|
| Serine |
g
|
0.346
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
3
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
105
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
