Calories in Wild rice, raw
Generic food Raw Grains and Pasta
Wild rice, raw contains 357 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 571 kcal.
Roughly 81% of its calories come from carbohydrates, with 16% from protein and 3% 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 58% of the Daily Value for copper, 58% of the Daily Value for manganese and 54% of the Daily Value for zinc.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 357 kcal | |
| Total fat ? | 1.1 g | 1% |
| Saturated fat ? | 0.16 g | 0.8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 7 mg | 0.3% |
| Total carbohydrates C | 74.9 g | 27% |
| Dietary fiber ? | 6.2 g | 22% |
| Total sugars C | 2.5 g | |
| Protein ? | 14.7 g | 29% |
| Vitamin A ? | 1 µg | 0.1% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.82 mg | 5% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) ? | 0.12 mg | 10% |
| Riboflavin (B2) ? | 0.26 mg | 20% |
| Niacin (B3) ? | 6.7 mg | 42% |
| Pantothenic acid (B5) ? | 1.1 mg | 21% |
| Vitamin B6 ? | 0.39 mg | 23% |
| Folate (B9) C | 95 µg | 24% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 35 mg | 6% |
| Calcium ? | 21 mg | 2% |
| Iron ? | 2 mg | 11% |
| Magnesium ? | 177 mg | 42% |
| Phosphorus ? | 433 mg | 35% |
| Potassium ? | 427 mg | 9% |
| Zinc ? | 6 mg | 54% |
| Copper ? | 0.52 mg | 58% |
| Manganese ? | 1.3 mg | 58% |
| Selenium M | 2.8 µg | 5% |
% 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 16%
- Carbohydrates 81%
- 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
- Protein14.7 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber6.2 gabove the median for cereal grains and pasta (median 3.9 g)
- Sugars2.5 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat1.1 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.16 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium7 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal4.1 gprotein density, useful for comparing foods with different calorie levels
- Water7.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.16 g |
|---|---|
| Polyunsaturated fat ? | 0.68 g |
Sugars and starch (1)
| Sucrose ? | 0.67 g |
|---|
Amino acids (18)
| Tryptophan ? | 0.18 g |
|---|---|
| Threonine ? | 0.47 g |
| Isoleucine ? | 0.62 g |
| Leucine ? | 1 g |
| Lysine ? | 0.63 g |
| Methionine ? | 0.44 g |
| Cystine ? | 0.17 g |
| Phenylalanine ? | 0.72 g |
| Tyrosine ? | 0.62 g |
| Valine ? | 0.86 g |
| Arginine ? | 1.1 g |
| Histidine ? | 0.38 g |
| Alanine ? | 0.83 g |
| Aspartic acid ? | 1.4 g |
| Glutamic acid ? | 2.6 g |
| Glycine ? | 0.67 g |
| Proline ? | 0.52 g |
| Serine ? | 0.78 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) ? | 0.38 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 ? | 0.15 g |
| SFA 18:0 ? | 0.011 g |
| MUFA 18:1 ? | 0.16 g |
| PUFA 18:3 ? | 0.3 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 C | 11 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 7.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.5 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,494 kJ |
| Vitamin A, IU ? | 19 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 95 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, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 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 |
|---|---|---|---|---|
| Teff, uncooked Raw | 367 | 13.3 g | 73.1 g | 2.4 g |
| Millet, raw Raw | 378 | 11 g | 72.9 g | 4.2 g |
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Quinoa, uncooked Raw | 368 | 14.1 g | 64.2 g | 6.1 g |
| Rice, black, unenriched, raw Raw | 361 | 7.6 g | 77.2 g | 3.4 g |
| Rice, brown, long-grain, raw Raw | 367 | 7.5 g | 76.3 g | 3.2 g |
| Rice, brown, medium-grain, raw Raw | 362 | 7.5 g | 76.2 g | 2.7 g |
| Spelt, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw wild rice?
100 g of raw wild rice has 357 kcal. 1 cup (160 g): about 571 kcal.
Is raw wild rice high in protein?
Raw wild rice contains 14.7 g of protein per 100 g (29% of the 50 g Daily Value), or 23.6 g in 1 cup (160 g). About 16% 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 raw wild rice?
Raw wild rice has 74.9 g of total carbohydrates per 100 g, including 6.2 g of fiber and 2.5 g of sugars.
How much fat is in raw wild rice?
Raw wild rice contains 1.1 g of fat per 100 g, of which 0.16 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does raw wild rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (58% DV), manganese (58% DV), zinc (54% DV), magnesium (42% DV) and Niacin (B3) (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw wild rice?
100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Does wild rice have the same nutrition raw and cooked?
No. Per 100 g, wild rice, raw has 357 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: 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 169726. 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.