Wild Rice

Grains 3 variants

Wild Rice is consistently high in these nutrients across all variants, regardless of preparation or processing.

Magnesium > 76% Manganese > 71%

Select a nutrient to see how the 3 variants compare.

Variant	Protein (g)	All foods
raw	14.7	> 61%
dry, raw	12.8	> 58%
cooked	4.0	> 32%

Variant	Iron (mg)	All foods
raw	2.0	> 65%
dry, raw	1.5	> 55%
cooked	0.6	> 26%

Variant	Magnesium (mg)	All foods
raw	177.0	> 97%
dry, raw	108.5	> 93%
cooked	32.0	> 76%

Variant	Zinc (mg)	All foods
raw	6.0	> 93%
dry, raw	5.8	> 92%
cooked	1.3	> 55%

Variant	Calcium (mg)	All foods
raw	21.0	> 50%
dry, raw	8.0	> 17%
cooked	3.0	> 3%

Variant	Potassium (mg)	All foods
raw	427.0	> 87%
dry, raw	298.8	> 64%
cooked	101.0	> 16%

Variant	Phosphorus (mg)	All foods
raw	433.0	> 95%
dry, raw	354.9	> 92%
cooked	82.0	> 31%

Variant	Dietary Fiber (g)	All foods
raw	6.2	> 84%
dry, raw	4.3	> 75%
cooked	1.8	> 42%

Variant	Vitamin E (mg)	All foods
raw	0.8	> 74%
cooked	0.2	> 39%
dry, raw	trace	n/a

Variant	Folate (µg)	All foods
raw	95.0	> 86%
cooked	26.0	> 67%
dry, raw	trace	n/a

Variant	Choline (mg)	All foods
raw	35.0	> 55%
cooked	10.2	> 24%
dry, raw	trace	n/a