Wild rice, raw: nutrition per 100 g
Food group: Cereal Grains and Pasta.
What 100 g gives you in pregnancy
| Folate | 95 mcg — 16% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country, so these percentages are only meaningful against the authority named here. They describe 100 g of this food, not a meal plan.
Nutrition per 100 g
| Energy | 357 kcal |
| Protein | 14.7 g |
| Fat | 1.1 g |
| Carbohydrate | 74.9 g |
| Fibre | 6.2 g |
| Iron | 2.0 mg |
| Calcium | 21 mg |
| Folate | 95 mcg |
| Choline | 35 mg |
| Zinc | 6.0 mg |
| Sodium | 7 mg |
Explore further
Wild rice, raw is a notable source of folate — see what each does in pregnancy.
More cereal grains and pasta: Amaranth grain, cooked, Amaranth grain, uncooked, Arrowroot flour, Barley flour or meal, Barley malt flour, Barley, hulled.
Show the evidence
Source: USDA FoodData Central (public domain). Values are per 100 g, from the sr legacy food dataset.
Composition varies with variety, growing conditions, storage and preparation, so treat these as typical values rather than exact ones for the item in your kitchen.
Educational reference, not medical advice.