Nutrition for Wild Rice (cooked)

Calories, Protein, Vitamins and More

image of wild rice source

Wild Rice Nutrition Summary

One cup of cooked wild rice (164 grams or 0.4 lb) contains 166 calories and 6.5 grams of protein. Wild rice consist of 74% water, 21% carbohydrates, 4% protein, and less than 1% of fat.

Wild rice is an excellent source of a few nutrients, including carbohydrates and dietary fiber. It also contains significant amounts of protein, magnesium, potassium, Vitamin B6, phosphorus, manganese, copper and zinc.

In one cup of cooked wild rice:

  • Calories: 166
  • Protein: 6.5 g
  • Sugar: 1.2 g
  • Dietary fiber: 3 g
  • Fat: 0.6 g, (Saturated: 0.1 g)
  • Sodium: 4.9 mg
There is no significant amounts of cholesterol in wild rice.

See the Wild Rice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wild rice, cooked.

Calories in Wild Rice

Wild rice has 166 calories per cup or 101 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

82% of calories in wild rice are from carbohydrates, 15% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 82% of the calories in cooked wild rice are from carbohydrates. The carbs in wild rice are mostly in the form of dietary fiber and sugar (71% and 29%). 1 cup of wild rice has 12% of daily values or 3 grams of dietary fiber.

  • Dietary fiber: 3 g
  • Sugar: 1.2 g
There is no significant amounts of starch in wild rice.

Calories from Fat

A small portion, or 3% the calories in cooked Wild Rice are from fat. Wild rice is very low in total fat, with 0.6 grams per cup. Most of the fat in wild rice are healthier unsaturated fats.

Wild rice is cholesterol free and trans-fat free.

  • Total fat: 0.6 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholesterol or trans fat in wild rice.

Omega-3 and Omega-6 in Wild Rice

Wild rice is a source of healthy omega-3 fatty acids, containing a total of 0.16 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.16 g
Also a source of omega-6 fatty acids, every cup of wild rice contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in wild rice comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.2 g
The omega-6 to omega-3 ratio in wild rice is 1.2: 1.

Calories Similar to Wild Rice

Some other grains or pasta with similar calories to wild rice by weight:

Protein in Wild Rice

An excellent source of protein, a single cup of Wild Rice contains 13% of recommended daily values or 6.5 grams of protein. In addition, wild rice contains significant amounts of all 9 essential amino acids.

  • Protein: 6.54 g
  • Tryptophan: 0.08 g
  • Threonine: 0.21 g
  • Isoleucine: 0.27 g
  • Leucine: 0.45 g
  • Lysine: 0.28 g
  • Methionine: 0.2 g
  • Phenylalanine: 0.32 g
  • Valine: 0.38 g
  • Histidine: 0.17 g

Protein Similar to Wild Rice

Some other grains or pasta with similar amounts of protein to wild rice by weight:
image of wild rice

Vitamins and Minerals in Wild Rice

Cooked wild rice is a source of magnesium, potassium, Vitamin B6, phosphorus, manganese, copper and zinc. It also contains significant amounts of iron, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3) and folate (Vitamin B9).

Vitamins in wild rice (1 cup):
  • Vitamin a: 1.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 2.1 mg
  • Vitamin b6: 0.2 mg
  • Vitamin e: 0.4 mg
  • Folate: 42.6 ug
  • Vitamin k: 0.8 ug
Minerals in wild rice (1 cup):
  • Calcium: 4.9 mg
  • Potassium: 165.6 mg
  • Iron: 1 mg
  • Magnesium: 52.5 mg
  • Zinc: 2.2 mg
  • Selenium: 1.3 ug
  • Phosphorus: 134.5 mg
  • Copper: 0.2 mg
  • Manganese: 0.5 mg
  • Choline: 16.7 mg
There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in wild rice.

Flavonoids and Carotenoids in Wild Rice [3]

Wild rice contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one cup of wild rice:

  • lutein + zeaxanthin: 105 ug

Wild Rice Nutrition Chart

Wild Rice:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Wild Rice in Cooking

Wild rice is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of wild rice.

Friends and Relatives of Wild Rice

Foods commonly cooked with wild rice: Other similar relatives:

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