Vital wheat gluten
USDA SR Legacy · 54.1 g
32.4 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Raw Wild Rice
357 calories and 14.7 g of protein per 100 g. Reported fiber: 6.2 g.
Know what you’re comparing.
Wild rice, raw
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169726
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 90% 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SR Legacy is USDA’s final historical reference release from 2018.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
571calories
in 160 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 23.6 g | — |
| Carbohydrate | 119.8 g | 44% |
| Fat | 1.7 g | 2% |
| Fiber | 9.9 g | 35% |
| Total sugars | 4 g | — |
| Sodium | 11 mg | 0% |
| Saturated fat | 0.2 g | 1% |
| Potassium | 683 mg | 15% |
| Calcium | 34 mg | 3% |
| Iron | 3.14 mg | 17% |
| Magnesium | 283 mg | 67% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 16%Carbs 81%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
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 8.3 g protein in 56 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
7.8 g more than your starting foodCompare these foodsWheat bran, crude
USDA SR Legacy · 92.6 g
6.1 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
5.8 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
4.6 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
3.4 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 |
|---|---|---|---|---|
| SucrosePer 100 g | 0.67 g | 0.5 g | 0.8 g | 3 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 90 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 7.76 g | 1051 |
| Energy | 357 kcal | 1008 |
| Energy | 1,494 kj | 1062 |
| Protein | 14.73 g | 1003 |
| Total lipid (fat) | 1.08 g | 1004 |
| Ash | 1.53 g | 1007 |
| Carbohydrate, by difference | 74.9 g | 1005 |
| Fiber, total dietary | 6.2 g | 1079 |
| Sugars, Total | 2.5 g | 2000 |
| Sucrose | 0.67 g | 1010 |
| Calcium, Ca | 21 mg | 1087 |
| Iron, Fe | 1.96 mg | 1089 |
| Magnesium, Mg | 177 mg | 1090 |
| Phosphorus, P | 433 mg | 1091 |
| Potassium, K | 427 mg | 1092 |
| Sodium, Na | 7 mg | 1093 |
| Zinc, Zn | 5.96 mg | 1095 |
| Copper, Cu | 0.524 mg | 1098 |
| Manganese, Mn | 1.329 mg | 1101 |
| Selenium, Se | 2.8 µg | 1103 |
| Vitamin C, total ascorbic acid | 0 mg | 1162 |
| Thiamin | 0.115 mg | 1165 |
| Riboflavin | 0.262 mg | 1166 |
| Niacin | 6.733 mg | 1167 |
| Pantothenic acid | 1.074 mg | 1170 |
| Vitamin B-6 | 0.391 mg | 1175 |
| Folate, total | 95 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 95 µg | 1187 |
| Folate, DFE | 95 µg | 1190 |
| Choline, total | 35 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 1 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 11 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 19 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 220 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.82 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) | 1.9 µg | 1185 |
| Fatty acids, total saturated | 0.156 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 | 0.145 g | 1265 |
| SFA 18:0 | 0.011 g | 1266 |
| Fatty acids, total monounsaturated | 0.159 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.159 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.676 g | 1293 |
| PUFA 18:2 | 0.377 g | 1269 |
| PUFA 18:3 | 0.3 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 | 0.179 g | 1210 |
| Threonine | 0.469 g | 1211 |
| Isoleucine | 0.618 g | 1212 |
| Leucine | 1.018 g | 1213 |
| Lysine | 0.629 g | 1214 |
| Methionine | 0.438 g | 1215 |
| Cystine | 0.174 g | 1216 |
| Phenylalanine | 0.721 g | 1217 |
| Tyrosine | 0.622 g | 1218 |
| Valine | 0.858 g | 1219 |
| Arginine | 1.136 g | 1220 |
| Histidine | 0.384 g | 1221 |
| Alanine | 0.825 g | 1222 |
| Aspartic acid | 1.419 g | 1223 |
| Glutamic acid | 2.565 g | 1224 |
| Glycine | 0.672 g | 1225 |
| Proline | 0.519 g | 1226 |
| Serine | 0.778 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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