17 Fit Food calories Grains, legumes and flour
Wild rice calories and nutrition facts
Per 100 g: 357 kcal — 14.7 g protein, 1.1 g fat and 68.7 g carbs.
Wild rice isn’t true rice but the seed of an aquatic grass native to the Great Lakes region, harvested by hand by Ojibwe communities for centuries. Cooked, it has about 101 kcal per 100 g, less than white rice, and it’s often mixed with brown rice in pilafs and stuffings. The dry grain is rich in zinc and manganese.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- Protein 17%
- Fat 3%
- Carbs 80%
In everyday portions
- Typical serving · 60 g 214 kcal
- 100 kcal is 28 g this much of it gives 100 kcal
- 20 g of protein is 135 g this much to eat for 20 g of protein
- Energy density Medium 3.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Dry | 357 | 14.7 | 1.1 | 68.7 |
| Cooked | 101 | 4 | 0.3 | 19.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Dry
Energy and macros
- Energy 357 kcal 18%
- Protein 14.7 g 29%
- Fat 1.1 g 2%
- Carbs available, without fibre 68.7 g 26%
- Fibre 6.2 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 17%
- Fat 3%
- Carbs 80%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.82 mg 7%
- Vitamin K 1.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.115 mg 10%
- Vitamin B2 riboflavin 0.262 mg 19%
- Vitamin B3 niacin 6.7 mg 42%
- Vitamin B5 pantothenic acid 1.1 mg 18%
- Vitamin B6 0.391 mg 28%
- Folate B9 95 µg 48%
- Vitamin B12 0 µg 0%
- Choline 35 mg
Minerals
- Potassium 427 mg 21%
- Calcium 21 mg 3%
- Phosphorus 433 mg 62%
- Magnesium 177 mg 47%
- Iron 2 mg 14%
- Zinc 6 mg 60%
- Copper 0.524 mg 52%
- Manganese 1.3 mg 66%
- Selenium 2.8 µg 5%
- Iodine 2.2 µg 1%
- Sodium 7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in phosphorus
- High in zinc
- High in copper
- High in folate
- High in magnesium
- High in vitamin B3
- Source of vitamin B6
- Source of potassium
- Source of vitamin B2
- Source of vitamin B5
Cooked
Energy and macros
- Energy 101 kcal 5%
- Protein 4 g 8%
- Fat 0.34 g <1%
- Carbs available, without fibre 19.5 g 8%
- Fibre 1.8 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 16%
- Fat 3%
- Carbs 80%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.24 mg 2%
- Vitamin K 0.5 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.052 mg 5%
- Vitamin B2 riboflavin 0.087 mg 6%
- Vitamin B3 niacin 1.3 mg 8%
- Vitamin B5 pantothenic acid 0.154 mg 3%
- Vitamin B6 0.135 mg 10%
- Folate B9 26 µg 13%
- Vitamin B12 0 µg 0%
- Choline 10.2 mg
Minerals
- Potassium 101 mg 5%
- Calcium 3 mg <1%
- Phosphorus 82 mg 12%
- Magnesium 32 mg 9%
- Iron 0.6 mg 4%
- Zinc 1.3 mg 13%
- Copper 0.121 mg 12%
- Manganese 0.282 mg 14%
- Selenium 0.8 µg 1%
- Iodine no data
- Sodium 3 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Fat-free
- Salt-free
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 72% More calories than 72% of grains, legumes and flours.
- 87% More protein than 87% of grains, legumes and flours.
- 93% More phosphorus than 93% of grains, legumes and flours.
- 97% More zinc than 97% of grains, legumes and flours.
- 85% More copper than 85% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Semolina 360 kcal
- Egg noodles 384 kcal
- Wheat flour 364 kcal
- Bulgur 342 kcal
- Quinoa 368 kcal
- Oats 379 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169726.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.