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Wild Rice Nutrition Facts: Is Wild Rice Good for You?
Cooked wild rice provides fiber, protein, and several important minerals. Based on USDA data, a 100-gram serving is a good source of zinc, copper, and manganese. It is also very low in fat, sodium, and sugar. As a whole grain, its suitability for your diet depends on portion size and what you serve with it, as part of an overall eating pattern.
Per 100 g · Wild rice, cooked
What stands out in wild rice
- Good source of minerals. A 100-gram serving of cooked wild rice is a good source of several minerals. It provides 12% of the Daily Value (DV) for zinc, 13% for copper, and 12% for manganese.
- Protein and fiber content. Cooked wild rice contains 4 grams of protein (8% DV) and 1.8 grams of dietary fiber (6% DV) per 100 grams.
- Low in calories and fat. With 101 calories and about 0.3 grams of total fat per 100 grams, cooked wild rice is a low-fat food. It contains 0 mg of cholesterol and provides 0% of the DV for saturated fat.
- Carbohydrates and sugar. A 100-gram portion supplies about 21 grams of total carbohydrate, which is 8% of the Daily Value. Of this amount, less than 1 gram comes from total sugars.
What to keep in mind
- While wild rice is low in calories per serving, the calories and carbohydrates can accumulate with larger portions. Be mindful of what you add during cooking or serving, as fats and sodium from sauces or butter are not included in this data.
Wild Rice nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 101 kcal | – |
| Protein | 4 g | 8% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0.05 g | – |
| Polyunsaturated fat | 0.21 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 21.3 g | 8% |
| Dietary fiber | 1.8 g | 6% |
| Total sugars | 0.73 g | – |
| Water | 73.9 g | – |
| Sodium | 3 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 101 mg | 2% |
| Calcium | 3 mg | 0% |
| Iron | 0.6 mg | 3% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 82 mg | 7% |
| Zinc | 1.3 mg | 12% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.28 mg | 12% |
| Selenium | 0.8 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.5 mcg | 0% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.14 mg | 8% |
| Folate (DFE) | 26 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 10.2 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Wild Rice by portion
The nutrition data is based on a standard 100-gram (about 3.5 ounces) serving. A common serving size is one cup of cooked wild rice, which weighs 164 grams. This larger portion contains 166 calories, about 7 grams of protein, 35 grams of carbohydrate, and 3 grams of dietary fiber. It also provides about 1 gram of total sugars and 0.6 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 164 g | 166 | 6.6 g | 34.9 g | 3 g | 0.6 g |
How wild rice compares with other grain foods
Among 18 grain foods on this site, cooked wild rice ranks as one of the lowest in calories (16th), total fat (16th), and carbohydrates (15th). It stands out for its mineral content, ranking 4th highest for zinc and 9th for magnesium. Compared to similar foods per 100 grams, wild rice has more protein (4 g) than brown rice (2.7 g) and buckwheat (3.4 g), but slightly less than quinoa (4.4 g). It contains more fiber than brown rice and couscous but slightly less than quinoa and buckwheat.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Wild Rice | 101 | 4 g | 21.3 g | 1.8 g | 0.34 g |
| Buckwheat | 92 | 3.4 g | 19.9 g | 2.7 g | 0.62 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
Quick answers
How many calories are in a cup of cooked wild rice?
Based on USDA data, one cup (164 g) of cooked wild rice contains 166 calories.
How much protein and carbs are in wild rice?
A one-cup serving of cooked wild rice has about 7 grams of protein and 35 grams of carbohydrate. A smaller 100-gram serving has 4 grams of protein and 21 grams of carbohydrate.
Is wild rice high in sugar?
No, cooked wild rice is very low in sugar. A one-cup serving (164 g) contains about 1 gram of total sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how wild rice fits your situation.
Last updated October 21, 2026