Calories in Wild rice, dry, raw
Generic food Dried or dry Grains and Pasta
Wild rice, dry, raw contains 359 kcal per 100 g. A typical serving of reference amount, racc (45 g) provides about 162 kcal.
Roughly 82% of its calories come from carbohydrates, with 14% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 57% of the Daily Value for manganese, 54% of the Daily Value for copper and 53% of the Daily Value for zinc.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 359 kcal | |
| Total fat M | 1.7 g | 2% |
| Saturated fat | not reported | |
| Sodium M | 1 mg | 0% |
| Total carbohydrates C | 75.7 g | 28% |
| Dietary fiber M | 4.3 g | 15% |
| Total sugars | not reported | |
| Protein C | 12.8 g | 26% |
| Thiamin (B1) M | 0.34 mg | 28% |
| Niacin (B3) M | 6.9 mg | 43% |
| Vitamin B6 M | 0.39 mg | 23% |
| Biotin (B7) M | 2.1 µg | 7% |
| Calcium M | 8 mg | 0.6% |
| Iron M | 1.5 mg | 9% |
| Magnesium M | 108 mg | 26% |
| Phosphorus M | 355 mg | 28% |
| Potassium M | 299 mg | 6% |
| Zinc M | 5.8 mg | 53% |
| Copper M | 0.49 mg | 54% |
| Manganese M | 1.3 mg | 57% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 82%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.8 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber4.3 gabove the median for cereal grains and pasta (median 3.9 g)
- Fat1.7 gbelow the median for cereal grains and pasta (median 1.7 g)
- Sodium1 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water8.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 68.6 g |
|---|
Other components (3)
| Water M | 8.4 g |
|---|---|
| Nitrogen M | 2.1 g |
| Ash M | 1.4 g |
Other forms of Wild rice
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wild rice, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 g |
| Wild rice, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Macaroni, vegetable, enriched, dry Dried or dry | 367 | 13.1 g | 74.9 g | 1 g |
| Noodles, japanese, somen, dry Dried or dry | 356 | 11.4 g | 74.1 g | 0.81 g |
| Couscous, dry Dried or dry | 376 | 12.8 g | 77.4 g | 0.64 g |
| Sorghum grain, white, pearled, unenriched, dry, raw Dried or dry | 338 | 10.2 g | 74.9 g | 3.3 g |
| Pasta, dry, unenriched Dried or dry | 371 | 13 g | 74.7 g | 1.5 g |
| Pasta, dry, enriched Dried or dry | 371 | 13 g | 74.7 g | 1.5 g |
| Sorghum flour, white, pearled, unenriched, dry, raw Dried or dry | 350 | 10.2 g | 73.5 g | 3.2 g |
| Rice, red, unenriched, dry, raw Dried or dry | 360 | 8.6 g | 76.2 g | 3.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry wild rice?
100 g of dried or dry wild rice has 359 kcal. Reference amount, racc (45 g): about 162 kcal.
Is dried or dry wild rice high in protein?
Dried or dry wild rice contains 12.8 g of protein per 100 g (26% of the 50 g Daily Value), or 5.8 g in reference amount, racc (45 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in dried or dry wild rice?
Dried or dry wild rice has 75.7 g of total carbohydrates per 100 g, including 4.3 g of fiber.
How much fat is in dried or dry wild rice?
Dried or dry wild rice contains 1.7 g of fat per 100 g.
What vitamins and minerals does dried or dry wild rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (57% DV), copper (54% DV), zinc (53% DV), Niacin (B3) (43% DV) and phosphorus (28% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry wild rice?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Does wild rice have the same nutrition dried or dry and cooked?
No. Per 100 g, wild rice, dry, raw has 359 kcal, while wild rice, cooked has 101 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2710821. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.