Calories in Wild Rice: Nutrition Facts & Serving Sizes
Per 1 cup (164g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cooked wild rice (164g) contains 166 calories with 6.6g of protein, 34.9g of carbs, and 0.5g of fat. Per 100g (cooked), wild rice provides 101 calories, 4g of protein, 21.3g of carbs, and 0.3g of fat. Wild rice is technically not a rice at all but rather the seed of an aquatic grass native to North America. It has notably more protein than white or brown rice and a significantly higher fiber content for a cooked grain. Magnesium at 32mg per 100g supports muscle function and energy metabolism. Wild rice has a nutty flavor and chewy texture that makes it a premium alternative to standard rice. It is a great option for those who want a more nutrient-dense carb source with higher protein than conventional rice.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (164g) | 165.6 | 6.6g | 34.9g | 0.5g | 3g |
| 100g | 101 | 4g | 21.3g | 0.3g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 101 | 5% |
| Protein | 4g | 8% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 21.3g | 8% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 0.7g | 1% |
| Sodium | 3mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 3mg | 0% |
| Iron | 0.6mg | 3% |
| Potassium | 101mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 32mg | 8% |
| Phosphorus | 82mg | 7% |
| Zinc | 1.3mg | 12% |
| Selenium | 0.8mcg | 1% |
| Folate | 26mcg | 7% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.3mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Wild Rice
Wild rice stands out from conventional rice because of its higher protein and fiber content. At 4g of protein per 100g (cooked), wild rice provides about 60% more protein than white rice (approximately 2.5g per 100g cooked). For anyone trying to maximize protein from plant sources, swapping white rice for wild rice can meaningfully contribute to daily protein targets.
The 1.8g of fiber per 100g (cooked) slows digestion and helps regulate blood sugar levels after eating. Combined with a relatively lower calorie count than other grains, wild rice offers a good balance of satiety and calorie efficiency for anyone in a deficit.
Magnesium at 32mg per 100g supports hundreds of enzymatic reactions including muscle contraction and ATP (energy) production. Zinc at 1.3mg per 100g (12% daily value) supports immune function and hormone production, which is relevant for those in intense training blocks.
Wild rice contains 26mcg of folate per 100g, supporting cell replication and DNA synthesis. The low sodium content (3mg per 100g) makes it an ideal base for meals where you control the seasoning. Wild rice cooks in 45 to 60 minutes and holds its texture well in meal prep, making it suitable for bulk cooking at the start of the week.
Dietary Considerations
Wild rice is naturally gluten-free, vegan, and dairy-free. It is not keto-friendly due to its carb content (21.3g per 100g cooked). For weight loss, wild rice is an excellent option compared to most other grains. At 101 calories per 100g cooked with 4g of protein and 1.8g of fiber, it is lower in calories than most cooked grains and more filling. It has a lower glycemic index than white rice. Wild rice is suitable for diabetics managing blood sugar. It takes longer to cook than white rice, so planning ahead or using a slow cooker is helpful.
Daily Intake (100g)
100g of wild rice provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in wild rice?
Cooked wild rice has 101 calories per 100g. One cup of cooked wild rice (164g) contains about 166 calories. Dry wild rice is much more calorie-dense, but the cooked figures are what matters for most meal planning purposes.
Is wild rice good for weight loss?
Yes, wild rice is one of the better grains for weight loss. At 101 calories per 100g (cooked) with 4g of protein and 1.8g of fiber, it is filling relative to its calorie count. It is lower in calories than white rice per cooked gram and provides more protein and fiber, helping you stay fuller longer.
How much protein in wild rice?
Wild rice has 4g of protein per 100g (cooked). One cup (164g) provides about 6.6g of protein. This is higher than white rice (approximately 2.5g per 100g cooked) and brown rice (approximately 2.7g per 100g cooked), making wild rice the best choice among rice varieties for protein intake.
Is wild rice actually rice?
No, wild rice is the seed of an aquatic grass (Zizania species) native to North America, not a true rice species. It is botanically different from white or brown rice but used in the same way in cooking. Its nutty flavor, chewy texture, and superior nutritional profile make it a premium alternative.
Is wild rice gluten-free?
Yes, wild rice is naturally gluten-free. It is safe for people with celiac disease or gluten sensitivity. It is a good alternative to wheat-based grains for people following a gluten-free diet.
How does wild rice compare to brown rice?
Wild rice (101 cal per 100g cooked, 4g protein) is lower in calories and higher in protein than brown rice (approximately 112 cal per 100g cooked, 2.7g protein). Brown rice has more fiber in most comparisons. Both are nutritionally superior to white rice. Wild rice has a nuttier, chewier texture and takes longer to cook.
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