Vital wheat gluten
USDA SR Legacy · 54.1 g
32.7 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Cooked Wild Rice
101 calories and 4 g of protein per 100 g. Reported fiber: 1.8 g.
Know what you’re comparing.
Wild rice, cooked
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168897
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 13% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
166calories
in 164 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 6.5 g | — |
| Carbohydrate | 35 g | 13% |
| Fat | 0.6 g | 1% |
| Fiber | 3 g | 11% |
| Total sugars | 1.2 g | — |
| Sodium | 5 mg | 0% |
| Saturated fat | 0.1 g | 0% |
| Potassium | 166 mg | 4% |
| Calcium | 5 mg | 0% |
| Iron | 0.98 mg | 5% |
| Magnesium | 52 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 15%Carbs 82%Fat 3%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
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Same broad food category
This food: 7.9 g protein in 198 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
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USDA SR Legacy · 92.6 g
6.5 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
6.2 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
5 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
3.7 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| Fiber, total dietaryPer 100 g | 1.8 g | 1.7 g | 2 g | 4 |
| SucrosePer 100 g | 0.33 g | 0.2 g | 0.4 g | 4 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 92 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 73.93 g | 1051 |
| Energy | 101 kcal | 1008 |
| Energy | 423 kj | 1062 |
| Protein | 3.99 g | 1003 |
| Total lipid (fat) | 0.34 g | 1004 |
| Ash | 0.4 g | 1007 |
| Carbohydrate, by difference | 21.34 g | 1005 |
| Fiber, total dietary | 1.8 g | 1079 |
| Sugars, Total | 0.73 g | 2000 |
| Sucrose | 0.33 g | 1010 |
| Glucose | 0.2 g | 1011 |
| Fructose | 0.2 g | 1012 |
| Calcium, Ca | 3 mg | 1087 |
| Iron, Fe | 0.6 mg | 1089 |
| Magnesium, Mg | 32 mg | 1090 |
| Phosphorus, P | 82 mg | 1091 |
| Potassium, K | 101 mg | 1092 |
| Sodium, Na | 3 mg | 1093 |
| Zinc, Zn | 1.34 mg | 1095 |
| Copper, Cu | 0.121 mg | 1098 |
| Manganese, Mn | 0.282 mg | 1101 |
| Selenium, Se | 0.8 µg | 1103 |
| Vitamin C, total ascorbic acid | 0 mg | 1162 |
| Thiamin | 0.052 mg | 1165 |
| Riboflavin | 0.087 mg | 1166 |
| Niacin | 1.287 mg | 1167 |
| Pantothenic acid | 0.154 mg | 1170 |
| Vitamin B-6 | 0.135 mg | 1175 |
| Folate, total | 26 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 26 µg | 1187 |
| Folate, DFE | 26 µg | 1190 |
| Choline, total | 10.2 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 0 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 2 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 3 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 64 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.24 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 0.5 µg | 1185 |
| Fatty acids, total saturated | 0.049 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0 g | 1264 |
| SFA 16:0 | 0.046 g | 1265 |
| SFA 18:0 | 0.003 g | 1266 |
| Fatty acids, total monounsaturated | 0.05 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.05 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.213 g | 1293 |
| PUFA 18:2 | 0.119 g | 1269 |
| PUFA 18:3 | 0.095 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:4 | 0 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.049 g | 1210 |
| Threonine | 0.127 g | 1211 |
| Isoleucine | 0.167 g | 1212 |
| Leucine | 0.276 g | 1213 |
| Lysine | 0.17 g | 1214 |
| Methionine | 0.119 g | 1215 |
| Cystine | 0.047 g | 1216 |
| Phenylalanine | 0.195 g | 1217 |
| Tyrosine | 0.169 g | 1218 |
| Valine | 0.232 g | 1219 |
| Arginine | 0.308 g | 1220 |
| Histidine | 0.104 g | 1221 |
| Alanine | 0.223 g | 1222 |
| Aspartic acid | 0.384 g | 1223 |
| Glutamic acid | 0.695 g | 1224 |
| Glycine | 0.182 g | 1225 |
| Proline | 0.14 g | 1226 |
| Serine | 0.211 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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