Wild rice, raw

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 14.7 g · 59 kcal/100g
Fat 1.1 g · 10 kcal/100g
Carbs 74.9 g · 300 kcal/100g
Fiber 6.2 g
Water 8 g
Total energy 357 kcal

Energy is predominantly from carbs (81%); EFSA recommends 45–60% for a balanced diet

Fat quality 72 / 100 How is this scored?
Total fat
1.1g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.7g
Omega-6
0.38g

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 61 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.8 mg
Vitamin K 2 µg
Thiamin (B1) 0.12 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 6.7 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.39 mg
Folate (B9) 95 µg
Vitamin B12 0.00 µg

Minerals

Calcium 21 mg
Iron 2.0 mg
Magnesium 177 mg
Phosphorus 433 mg
Potassium 427 mg
Sodium 7 mg
Zinc 6.0 mg
Copper 0.52 mg
Manganese 1.33 mg
Selenium 2.8 µg

Notable source of Manganese (66% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.