Wild rice
Carb Check
- Carbs
- 75gCarbs
- Fiber
- 6.2gFiber
- Net Carbs
- 68.8gNet Carbs
- Carbs per Portion
- 15gCarbs per Portion
- Glycemic Index
- 35Glycemic Index
- Glycemic Load
- 5.3Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- No
- Keto
- No
- Carnivore
- No
- Paleo
- No
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- No
pH Check
Nutrient Distribution per 100g
Wild rice
- Water1.0g
- Fiber6.2g
- Carbs75.0g
- Fat1.0g
- Protein15.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Low
- Tyramine
- Not present
- FODMAP
- Moderate
- Oxalate
- Low
- Goitrogen
- Low
- Sulfite
- Low
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Learn More
View all guidesNutrition Quiz
Compare nutrients • 10 quick questions
Wild rice is high in carbohydrates at 75g per 100g and is not suitable for a ketogenic diet. A typical serving of 20g delivers 15g of carbs, which exceeds the daily limit for most ketogenic protocols. As part of a balanced diet, Wild rice provides 386 kcal, 15g of protein, and 1g of fat per 100g.
- Net carbs: 68.8 g
- Fiber: 6.2 g
- Glycemic index (GI): 35 (low)
- Glycemic load (GL): 5.3
- Sodium: 7 mg
With 75g of carbohydrates per 100g, Wild rice is not compatible with a ketogenic diet. A single serving of 20g already provides 15g of carbs, well above the 20g daily limit of strict keto protocols and likely to disrupt ketosis. Low-carb followers should avoid Wild rice or replace it with lower-carb alternatives.
Wild rice is carbohydrate-dense with 75g of carbs per 100g. A serving of 20g provides 15g of carbohydrates, which can cause a significant rise in blood glucose. Those with diabetes or following a low-carb diet should consume it with caution and monitor their individual glucose response.
Vitamin Check
- Vitamin A (Retinol)
- 0
- Vitamin C
- 0
- Vitamin B1 (Thiamine)
- 0.12
- Vitamin B2 (Riboflavin)
- 0.26
- Vitamin B6 (Pyridoxine)
- 0.39
- Beta-Carotene
- 1
RDA percentages are based on EU reference values for adults (19-50 years) per 20g serving.
Mineral Check
- Sodium
- 20
- Calcium
- 20
- Iron
- 2
- Potassium
- 425
- Magnesium
- 175
- Phosphorus
- 430
- Zinc
- 6
RDA percentages are based on EU reference values for adults (19-50 years) per 20g serving.
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 386 kcal |
| Beta-CaroteneVitamin | 1 |
| CalciumMineral | 20 |
| CarbohydratesMacro | 75 |
| Dietary FatMacro | 1 |
| Dietary FiberMacro | 6.2 |
| IronMineral | 2 |
| MagnesiumMineral | 175 |
| PhosphorusMineral | 430 |
| PotassiumMineral | 425 |
| ProteinMacro | 15 |
| SodiumMineral | 20 |
| Vitamin A (Retinol)Vitamin | 0 |
| Vitamin B1 (Thiamine)Vitamin | 0.12 |
| Vitamin B2 (Riboflavin)Vitamin | 0.26 |
| Vitamin B6 (Pyridoxine)Vitamin | 0.39 |
| Vitamin CVitamin | 0 |
| WaterMacro | 1 |
| ZincMineral | 6 |
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