Edible parts
Cooked portion as sold / drained
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 423 kJ / 101 kcal | 5% |
| Protein | 3.99 g | 8% |
| Carbohydrate | 21.34 g | 8% |
| Fat | 0.34 g | <1% |
| Saturated fat | 0.05 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 1.8 g |
| Monounsaturated fat | 0.05 g |
| Polyunsaturated fat | 0.21 g |
| Omega-3 (ALA) | 0.1 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin E | 0.24 mg | 2% |
| Folate | 26 µg | 13% |
| Thiamin (B1) | 0.05 mg | 5% |
| Riboflavin (B2) | 0.09 mg | 6% |
| Niacin (B3) | 1.29 mg | 8% |
| Pantothenic acid (B5) | 0.15 mg | 3% |
| Vitamin B6 | 0.14 mg | 10% |
| Choline | 10.2 mg | — |
| Calcium | 3 mg | <1% |
| Iron | 0.6 mg | 4% |
| Magnesium | 32 mg | 9% |
| Potassium | 101 mg | 5% |
| Zinc | 1.34 mg | 13% |
| Copper | 0.12 mg | 12% |
| Manganese | 0.28 mg | 14% |
| Phosphorus | 82 mg | 12% |
| Sodium | 3 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Wild rice, cooked (USDA FDC SR Legacy 168897). Nutrients the row does not report are left blank.
Prep notes
Not Oryza — a North American grass. Cooked, drained. Figures are for the cooked food (as sold or drained). Dry raw seed is denser per 100 g and is not this card.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Wild rice, cooked (Zizania palustris) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Cooked portion as sold / drained.