Calories in Wild rice, cooked
Generic food Cooked Grains and Pasta
Wild rice, cooked contains 101 kcal per 100 g. A typical serving of 1 cup (164 g) provides about 166 kcal.
Roughly 82% of its calories come from carbohydrates, with 15% from protein and 3% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 13% of the Daily Value for copper, 12% of the Daily Value for manganese and 12% of the Daily Value for zinc.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 101 kcal | |
| Total fat ? | 0.34 g | 0.4% |
| Saturated fat ? | 0.049 g | 0.2% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 3 mg | 0.1% |
| Total carbohydrates C | 21.3 g | 8% |
| Dietary fiber M | 1.8 g | 6% |
| Total sugars ? | 0.73 g | |
| Protein ? | 4 g | 8% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.24 mg | 2% |
| Vitamin K I | 0.5 µg | 0.4% |
| Thiamin (B1) ? | 0.052 mg | 4% |
| Riboflavin (B2) ? | 0.087 mg | 7% |
| Niacin (B3) ? | 1.3 mg | 8% |
| Pantothenic acid (B5) ? | 0.15 mg | 3% |
| Vitamin B6 ? | 0.14 mg | 8% |
| Folate (B9) C | 26 µg | 7% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 10.2 mg | 2% |
| Calcium ? | 3 mg | 0.2% |
| Iron ? | 0.6 mg | 3% |
| Magnesium ? | 32 mg | 8% |
| Phosphorus ? | 82 mg | 7% |
| Potassium ? | 101 mg | 2% |
| Zinc ? | 1.3 mg | 12% |
| Copper ? | 0.12 mg | 13% |
| Manganese ? | 0.28 mg | 12% |
| Selenium I | 0.8 µg | 1% |
% 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 15%
- Carbohydrates 82%
- Fat 3%
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
- Protein4 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber1.8 gin the lowest quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.73 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat0.34 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.049 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water73.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.05 g |
|---|---|
| Polyunsaturated fat ? | 0.21 g |
Sugars and starch (3)
| Sucrose M | 0.33 g |
|---|---|
| Glucose M | 0.2 g |
| Fructose M | 0.2 g |
Amino acids (18)
| Tryptophan ? | 0.049 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.17 g |
| Leucine ? | 0.28 g |
| Lysine ? | 0.17 g |
| Methionine ? | 0.12 g |
| Cystine ? | 0.047 g |
| Phenylalanine ? | 0.2 g |
| Tyrosine ? | 0.17 g |
| Valine ? | 0.23 g |
| Arginine ? | 0.31 g |
| Histidine ? | 0.1 g |
| Alanine ? | 0.22 g |
| Aspartic acid ? | 0.38 g |
| Glutamic acid ? | 0.7 g |
| Glycine ? | 0.18 g |
| Proline ? | 0.14 g |
| Serine ? | 0.21 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.12 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.046 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.05 g |
| PUFA 18:3 ? | 0.095 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 2 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 64 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 73.9 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.4 g |
| Theobromine Z | 0 mg |
| Energy ? | 423 kJ |
| Vitamin A, IU C | 3 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 26 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
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, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
| Wild rice, dry, raw Dried or dry | 359 | 12.8 g | 75.7 g | 1.7 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 |
|---|---|---|---|---|
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Rice, wild, 100%, cooked, no added fat Cooked | 100 | 4 g | 21.2 g | 0.34 g |
| Brown rice, long-grain, cooked Cooked | 123 | 2.7 g | 25.6 g | 0.97 g |
| Couscous, plain, cooked Cooked | 111 | 3.8 g | 23.1 g | 0.16 g |
| Couscous, cooked Cooked | 112 | 3.8 g | 23.2 g | 0.16 g |
| Buckwheat groats, roasted, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 g |
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
| Millet, cooked Cooked | 119 | 3.5 g | 23.7 g | 1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked wild rice?
100 g of cooked wild rice has 101 kcal. 1 cup (164 g): about 166 kcal.
How much protein is in cooked wild rice?
Cooked wild rice contains 4 g of protein per 100 g (8% of the 50 g Daily Value), or 6.5 g in 1 cup (164 g). About 15% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked wild rice?
Cooked wild rice has 21.3 g of total carbohydrates per 100 g, including 1.8 g of fiber and 0.73 g of sugars.
How much fat is in cooked wild rice?
Cooked wild rice contains 0.34 g of fat per 100 g, of which 0.049 g is saturated (0.2% of the Daily Value).
What vitamins and minerals does cooked wild rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (13% DV), manganese (12% DV) and zinc (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked wild rice?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does wild rice have the same nutrition cooked and raw?
No. Per 100 g, wild rice, cooked has 101 kcal, while wild rice, raw has 357 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168897. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.