Wild rice, Cooked
Pregnancy nutrients in 100 g
100 g gives about 12% of daily zinc, 7% of daily vitamin B-6 and 6% of daily riboflavin needed in pregnancy.
- Zinc 1.34 mg
- Vitamin B-6 0.13 mg
- Riboflavin 0.08 mg
- Protein 3.99 g
- Folate (DFE) 26 mcg
- Potassium 101 mg
- Choline 10.2 mg
- Iron 0.6 mg
- Calcium 3 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin C 0 mg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 3 mg | 1000 mg |
| Choline | 10.2 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 26 mcg | 600 mcg |
| Iron | 0.6 mg | 27 mg |
| Potassium | 101 mg | 2900 mg |
| Protein | 3.99 g | 70 g |
| Riboflavin | 0.08 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.13 mg | 1.9 mg |
| Vitamin C | 0 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 1.34 mg | 11 mg |
Pregnancy guidance
RecommendedCooked wild rice is recommended during pregnancy as a nutrient-dense whole grain alternative. It supplies dietary fiber, plant protein, zinc, and B vitamins that support maternal cellular growth and metabolism. Simmer the grains in water or broth until the kernels puff open and become tender. Refrigerate cooked leftovers within two hours to prevent spore-forming bacterial contamination.
Sources: USDA Dietary Guidelines for Americans · ACOG Nutrition During Pregnancy
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Wild rice, Cooked provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.