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Wild rice (cooked) for Kids & Teens
4g protein per 100g · Near-complete
Strong pick
Growing bodies need consistent protein from familiar, palatable sources. Aim for 1.0–1.2g per kg from dairy, eggs, lean meat, fish, and legumes.
The numbers
Per 100g
4g
101 kcal
Daily target (70kg)
~77g
protein per day
Per 100g portion
4g
Servings/day to hit target
20×
~2020 kcal from this food
Why it works for kids & teens
For kids and growing teens, look for mild flavors, complete protein, low mercury, kid-friendly textures. Wild rice (cooked) checks those boxes — higher protein than white or brown rice.
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