Wild rice, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 4.0 g · 16 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 21.3 g · 85 kcal/100g
Fiber 1.8 g
Water 74 g
Total energy 101 kcal

Energy is predominantly from carbs (82%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
0.3g
Saturated
0.0g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.12g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 95 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 95%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (95% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 28 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.14 mg
Folate (B9) 26 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 0.6 mg
Magnesium 32 mg
Phosphorus 82 mg
Potassium 101 mg
Sodium 3 mg
Zinc 1.3 mg
Copper 0.12 mg
Manganese 0.28 mg
Selenium 0.8 µg

Provides modest amounts of tracked micronutrients. Best is Manganese at 14% of EU NRV per 100 g.