Grain
Wild rice (cooked) Nutrition Facts
USDA description: Wild rice, cooked
Per 100 g, Wild rice (cooked) provides 101 calories. A typical portion, 1 cup (164 g), has 166 calories, 6.5 g protein, 35 g carbs and 0.6 g fat.
- calories
- 101
- protein
- 4 g
- carbs
- 21 g
- fat
- 0.3 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 1015% | 4 g8% | 21 g8% | 0.3 g<1% | 1.8 g6% | 0.7 g |
| 1 cup164 g | 1668% | 6.5 g13% | 35 g13% | 0.6 g1% | 3 g11% | 1.2 g |
Calories in kcal. n/r = not reported for this food.
Raw, cooked and other forms
Cooking changes water content, so values per 100 g shift. Each row is its own USDA record.
| Form (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wild rice (cooked) (this page) | 101 | 4 g | 21 g | 0.3 g |
| Wild rice (raw) | 357 | 15 g | 75 g | 1.1 g |
How Wild rice ranks among grains
Rank 1 = the most of that nutrient among the grains on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 4 g#55 of 59 grains | 7.9 g#13 of 59 grains |
| Fiber | 1.8 g#41 of 49 grains | 3.6 g#20 of 49 grains |
| Potassium | 101 mg#41 of 59 grains | 200 mg#9 of 59 grains |
| Calcium | 3 mg#56 of 59 grains | 5.9 mg#51 of 59 grains |
| Iron | 0.6 mg#57 of 59 grains | 1.2 mg#48 of 59 grains |
| Magnesium | 32 mg#33 of 59 grains | 63 mg#12 of 59 grains |
Macronutrient Breakdown
Compared with the median of grains
Per 100 g; median of the 58 grains with a value.
- Calories
- Wild rice: 101 kcalmedian: 293 kcal
- Protein
- Wild rice: 4 gmedian: 9.8 g
- Carbs
- Wild rice: 21 gmedian: 55 g
- Fat
- Wild rice: 0.3 gmedian: 2.1 g
- Fiber
- Wild rice: 1.8 gmedian: 3.9 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (164 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0 g | <1% | 0.1 g | <1% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 3 mg | <1% | 4.9 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 3 mg | <1% | 4.9 mg | <1% |
| Iron | 0.6 mg | 3% | 0.98 mg | 5% |
| Potassium | 101 mg | 2% | 166 mg | 4% |
| Vitamin A (RAE) | 0 µg | 0% | 0 µg | 0% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.24 mg | 2% | 0.39 mg | 3% |
| Vitamin K | 0.5 µg | <1% | 0.82 µg | 1% |
| Thiamin (B1) | 0.05 mg | 4% | 0.09 mg | 7% |
| Riboflavin (B2) | 0.09 mg | 7% | 0.14 mg | 11% |
| Niacin (B3) | 1.3 mg | 8% | 2.1 mg | 13% |
| Vitamin B6 | 0.14 mg | 8% | 0.22 mg | 13% |
| Folate (approx.) | 26 µg | 7% | 43 µg | 11% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 82 mg | 7% | 134 mg | 11% |
| Magnesium | 32 mg | 8% | 52 mg | 12% |
| Zinc | 1.3 mg | 12% | 2.2 mg | 20% |
| Selenium | 0.8 µg | 1% | 1.3 µg | 2% |
| Copper | 0.12 mg | 13% | 0.2 mg | 22% |
| Manganese | 0.28 mg | 12% | 0.46 mg | 20% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 168897 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.