Comparative Nutritional Values of Rice

Wild Rice is a very valuable food from a nutritional point of view. It is an excellent source of protein and these proteins are of a particular importance for our diet, as they contain all eight essential amino acids. Rice is also rich in complex carbohydrates, which are burned slowly, providing long-lasting energy. Rice contains important vitamins and minerals such as Vitamin E, Vitamin B, iron and magnesium

Comparison based on 1/2 cup (82 grams) cooked product

Nutrient (grams) Wild Rice Brown Rice Enriched Long Grain White Rice Parboiled Long Grain White Rice
Protein
3.27
2.52

2.13
2.30
Fat
0.28
0.88
0.22
0.29
Carbohydrate
17.50
22.39
22.25
20.58
Fiber
1.50
1.80
0.22
0.70
Energy/Calories

83.00 kcal

108 kcal

103 kcal

97 kcal
Sugars 0.60 0.34 0.04 0.09
Minerals (mg)
Calcium, Ca 2.0 10 8 15
Iron, Fe
0.49
0.41 0.95 1.43
Magnesium, Mg

26.0
42
9
7
Phosphorus, P

67.0
81
34
43
Potassium, K 83.0 42 28 44
Sodium, Na

2.0
5
1
2
Zinc, Zn
1.10
0.61
0.39
0.29
Vitamins
Vitamin C(mg)

0

0

0

0
Thiamin (mg)
0.043
0.094
0.129
0.167
Riboflavin (mg)
0.071
0.024
0.010
0.015
Niacin (mg)
1.055
1.490
1.166
1.824
Vitamin B-6 (mg)
0.111
0.141
0.073
0.123
Folate (µg)

21

4

77

107
Vitamin E (mg)

0.20

0.17

0.03

0.01
Vitamin K (µg)

0.4

0.6

0.0

0.0

Source: August 2014 Composition of Foods: Raw, Processed, Prepared
USDA Nutritional Database for Standard Reference, Release 27

For detailed analysis of wild rice click USDA logo.

usdalogo
Agricultural Research Service
United States Department of Agriculture

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Always in Season

Wild Rice Month

September is National Wild Rice Month and National Whole Grains Month.  Visit our friends at Whole Grain Council to find health benefits, cooking tips and recipes, historical/cultural facts, and more.  


Recipes:
Portobello Mushrooms Stuffed with Wild Rice
CWR Tamales
CWR confetti shrimp salad
CWR and Pumpkin Gratin

Our Chef's Circle is continually developing new recipes and uses for wild rice especially with you, the professional chef, in mind.

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