How many calories are in one cup of 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.

How much protein is in one cup of 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. However, the protein in wild rice is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in wild rice?

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

Does wild rice contain omega 3 fatty acids?

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.

Does wild rice contain antioxidants?

Wild rice contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to wild rice in cooking?

Barley are similar to, or commonly paired with wild rice in cooking and recipes.

Vegan Food with Nutrition Similar to Wild Rice

Jump to:
Summary
Similar nuts
Similar plants

Wild Rice source

Similar to Wild Rice

One cup of cooked wild rice contains about 166 calories.

Many foods are similar nutritionally to wild rice, including walnut, granola, quinoa and hazelnut.

We compared the nutritional profile of wild rice to hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Walnut, Granola, Quinoa, Hazelnut, Peanuts, Soy Sauce, Cornmeal, Peanut Flour, Soy Flour, Pistachio, Kidney Beans, Flour, White Beans, Black Beans

plants and vegetables: Lima Beans, Sprouted Peas, Dijon Mustard, Alfalfa Sprouts, Yellow Corn, Peas

The details of the top vegan 20 foods most nutritionally similar to wild rice are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to wild rice. Walnut, granola, quinoa, hazelnut and peanuts are all high in .

Walnut

Similarity: > 95%

More nutritionally dense than wild rice, walnut is also high in and contains some of the same nutrients. Moreover, walnut contains more dietary fiber, protein, Vitamin C and calcium than wild rice.

For 100 grams of wild rice and walnut:

Wild Rice (5/8 cup)		Walnut (7/8 cup)

101	calories (KCAL)	654
1.8	dietary fiber (G)	6.7
0.73	sugar (G)	2.6
4	protein (G)	15
0.05	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.24	Vitamin E (MG)	0.7
3	calcium (MG)	98
0.6	iron (MG)	2.9
101	potassium (MG)	441
0.05	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.15
1.3	niacin (MG)	1.1
0.15	pantothenic acid (MG)	0.57
0.14	Vitamin B6 (MG)	0.54
26	folate (UG)	98

0.967 | 0.967 | 6.28 Complete Comparison:
Walnut vs. Wild Rice

Granola

Similarity: > 95%

More nutritionally dense than wild rice, granola is also high in and contains some of the same nutrients. Also, granola contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and granola:

Wild Rice (5/8 cup)		Granola (7/8 cup)

101	calories (KCAL)	489
1.8	dietary fiber (G)	8.9
0.73	sugar (G)	20
4	protein (G)	14
0.05	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.24	Vitamin E (MG)	11
3	calcium (MG)	76
0.6	iron (MG)	4
101	potassium (MG)	539
0.05	thiamin (MG)	0.55
0.09	riboflavin (MG)	0.35
1.3	niacin (MG)	2.7
0.15	pantothenic acid (MG)	0.75
0.14	Vitamin B6 (MG)	0.37
26	folate (UG)	84

0.965 | 0.965 | 7.62 Complete Comparison:
Granola vs. Wild Rice

Quinoa

Similarity: > 95%

Quinoa is also high in and contains some of the same nutrients. Moreover, quinoa contains more dietary fiber, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and quinoa:

Wild Rice (5/8 cup)		Quinoa (1/2 cup)

101	calories (KCAL)	120
1.8	dietary fiber (G)	2.8
0.73	sugar (G)	0.87
4	protein (G)	4.4
0.05	saturated fat (G)	0.23
0.24	Vitamin E (MG)	0.63
3	calcium (MG)	17
0.6	iron (MG)	1.5
101	potassium (MG)	172
0.05	thiamin (MG)	0.11
0.09	riboflavin (MG)	0.11
1.3	niacin (MG)	0.41
0.15	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.12
26	folate (UG)	42

0.963 | 0.963 | 1.98 Complete Comparison:
Quinoa vs. Wild Rice

Hazelnut

Similarity: > 95%

More nutritionally dense than wild rice, hazelnut is also high in and contains some of the same nutrients. Also, hazelnut contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and hazelnut:

Wild Rice (5/8 cup)		Hazelnut (3.5 ounces)

101	calories (KCAL)	646
1.8	dietary fiber (G)	9.4
0.73	sugar (G)	4.9
4	protein (G)	15
0.05	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.24	Vitamin E (MG)	15
3	calcium (MG)	123
0.6	iron (MG)	4.4
101	potassium (MG)	755
0.05	thiamin (MG)	0.34
0.09	riboflavin (MG)	0.12
1.3	niacin (MG)	2.1
0.15	pantothenic acid (MG)	0.92
0.14	Vitamin B6 (MG)	0.62
26	folate (UG)	88

0.962 | 0.962 | 7.63 Complete Comparison:
Hazelnut vs. Wild Rice

Peanuts

Similarity: > 95%

More nutritionally dense than wild rice, peanuts are also high in and contains some of the same nutrients. Also, peanuts contains more dietary fiber, protein and Vitamin E than wild rice.

For 100 grams of wild rice and peanuts:

Wild Rice (5/8 cup)		Peanuts (5/8 cup)

101	calories (KCAL)	587
1.8	dietary fiber (G)	8.4
0.73	sugar (G)	4.9
4	protein (G)	24
0.05	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.24	Vitamin E (MG)	4.9
3	calcium (MG)	58
0.6	iron (MG)	1.6
101	potassium (MG)	634
0.05	thiamin (MG)	0.15
0.09	riboflavin (MG)	0.2
1.3	niacin (MG)	14
0.15	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.47
26	folate (UG)	97

0.96 | 0.96 | 7.45 Complete Comparison:
Peanuts vs. Wild Rice

Soy Sauce

Similarity: > 95%

Soy sauce contains nutrients similar to wild rice, but in smaller amounts overall. Moreover, soy sauce contains more protein, calcium, iron, potassium and riboflavin than wild rice.

For 100 grams of wild rice and soy sauce:

Wild Rice (5/8 cup)		Soy Sauce (6 tbsps)

101	calories (KCAL)	53
1.8	dietary fiber (G)	0.8
0.73	sugar (G)	0.4
4	protein (G)	8.1
0.05	saturated fat (G)	0.07
0.24	Vitamin E (MG)	0
3	calcium (MG)	33
0.6	iron (MG)	1.5
101	potassium (MG)	435
0.05	thiamin (MG)	0.03
0.09	riboflavin (MG)	0.17
1.3	niacin (MG)	2.2
0.15	pantothenic acid (MG)	0.3
0.14	Vitamin B6 (MG)	0.15
26	folate (UG)	14

0.959 | 0.959 | 2.26 Complete Comparison:
Soy Sauce vs. Wild Rice

Cornmeal

Similarity: > 95%

More nutritionally dense than wild rice, cornmeal is also high in and contains some of the same nutrients. Moreover, cornmeal contains more dietary fiber, protein, iron, potassium and thiamin than wild rice.

For 100 grams of wild rice and cornmeal:

Wild Rice (5/8 cup)		Cornmeal (7/8 cup)

101	calories (KCAL)	384
1.8	dietary fiber (G)	9.4
0.73	sugar (G)	1.6
4	protein (G)	9.9
0.05	saturated fat (G)	1
0.24	Vitamin E (MG)	0.37
3	calcium (MG)	6
0.6	iron (MG)	3
101	potassium (MG)	322
0.05	thiamin (MG)	0.3
0.09	riboflavin (MG)	0.09
1.3	niacin (MG)	2.5
0.15	pantothenic acid (MG)	0.6
0.14	Vitamin B6 (MG)	0.59
26	folate (UG)	34

0.959 | 0.959 | 4.2 Complete Comparison:
Cornmeal vs. Wild Rice

Peanut Flour

Similarity: > 95%

More nutritionally dense than wild rice, peanut flour is also high in and contains some of the same nutrients. Moreover, peanut flour contains more dietary fiber, protein, calcium and iron than wild rice.

For 100 grams of wild rice and peanut flour:

Wild Rice (5/8 cup)		Peanut Flour (1.75 cup)

101	calories (KCAL)	327
1.8	dietary fiber (G)	16
0.73	sugar (G)	8.2
4	protein (G)	52
0.05	saturated fat (G)	0.06
0.24	Vitamin E (MG)	0.05
3	calcium (MG)	140
0.6	iron (MG)	2.1
101	potassium (MG)	1290
0.05	thiamin (MG)	0.7
0.09	riboflavin (MG)	0.48
1.3	niacin (MG)	27
0.15	pantothenic acid (MG)	2.7
0.14	Vitamin B6 (MG)	0.5
26	folate (UG)	248

0.958 | 0.958 | 10.16 Complete Comparison:
Peanut Flour vs. Wild Rice

Soy Flour

Similarity: > 95%

More nutritionally dense than wild rice, soy flour is also high in and contains some of the same nutrients. Also, soy flour contains more dietary fiber, protein and calcium than wild rice.

For 100 grams of wild rice and soy flour:

Wild Rice (5/8 cup)		Soy Flour (1.25 cup)

101	calories (KCAL)	372
1.8	dietary fiber (G)	16
0.73	sugar (G)	9.3
4	protein (G)	50
0.05	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0.24	Vitamin E (MG)	0.55
3	calcium (MG)	285
0.6	iron (MG)	8.2
101	potassium (MG)	2090
0.05	thiamin (MG)	1.1
0.09	riboflavin (MG)	0.28
1.3	niacin (MG)	3
0.15	pantothenic acid (MG)	1.6
0.14	Vitamin B6 (MG)	1.1
26	folate (UG)	289

0.954 | 0.954 | 11.51 Complete Comparison:
Soy Flour vs. Wild Rice

Pistachio

Similarity: > 90%

More nutritionally dense than wild rice, pistachio is also high in and contains some of the same nutrients. Also, pistachio contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and pistachio:

Wild Rice (5/8 cup)		Pistachio (7/8 cup)

101	calories (KCAL)	572
1.8	dietary fiber (G)	10
0.73	sugar (G)	7.7
4	protein (G)	21
0.05	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.24	Vitamin E (MG)	2.2
3	calcium (MG)	107
0.6	iron (MG)	4
101	potassium (MG)	1007
0.05	thiamin (MG)	0.7
0.09	riboflavin (MG)	0.23
1.3	niacin (MG)	1.4
0.15	pantothenic acid (MG)	0.51
0.14	Vitamin B6 (MG)	1.1
26	folate (UG)	51

0.944 | 0.944 | 7.29 Complete Comparison:
Pistachio vs. Wild Rice

Kidney Beans

Similarity: > 90%

Kidney beans are also high in and contains some of the same nutrients. Moreover, kidney beans contains more dietary fiber, protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and kidney beans:

Wild Rice (5/8 cup)		Kidney Beans (5/8 cup)

101	calories (KCAL)	121
1.8	dietary fiber (G)	6
0.73	sugar (G)	0
4	protein (G)	8.1
0.05	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
0.24	Vitamin E (MG)	0.03
3	calcium (MG)	58
0.6	iron (MG)	1.5
101	potassium (MG)	250
0.05	thiamin (MG)	0.06
0.09	riboflavin (MG)	0.02
1.3	niacin (MG)	0.42
0.15	pantothenic acid (MG)	0
0.14	Vitamin B6 (MG)	0.11
26	folate (UG)	23

0.941 | 0.941 | 1.69 Complete Comparison:
Kidney Beans vs. Wild Rice

Flour

Similarity: > 90%

Flour is also high in and contains some of the same nutrients. Moreover, flour contains more dietary fiber, protein, calcium, iron and folate than wild rice.

For 100 grams of wild rice and flour:

Wild Rice (5/8 cup)		Flour (3/4 cup)

101	calories (KCAL)	364
1.8	dietary fiber (G)	2.7
0.73	sugar (G)	0.27
4	protein (G)	10
0.05	saturated fat (G)	0.16
0.24	Vitamin E (MG)	0.06
3	calcium (MG)	15
0.6	iron (MG)	1.2
101	potassium (MG)	107
0.05	thiamin (MG)	0.12
0.09	riboflavin (MG)	0.04
1.3	niacin (MG)	1.3
0.15	pantothenic acid (MG)	0.44
0.14	Vitamin B6 (MG)	0.04
26	folate (UG)	26

0.939 | 0.939 | 2.68 Complete Comparison:
Flour vs. Wild Rice

White Beans

Similarity: > 90%

White beans are also high in and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, protein, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and white beans:

Wild Rice (5/8 cup)		White Beans (3/8 cup)

101	calories (KCAL)	114
1.8	dietary fiber (G)	4.8
0.73	sugar (G)	0.29
4	protein (G)	7.3
0.05	saturated fat (G)	0.07
0.24	Vitamin E (MG)	0.79
3	calcium (MG)	73
0.6	iron (MG)	3
101	potassium (MG)	454
0.05	thiamin (MG)	0.1
0.09	riboflavin (MG)	0.04
1.3	niacin (MG)	0.11
0.15	pantothenic acid (MG)	0.19
0.14	Vitamin B6 (MG)	0.08
26	folate (UG)	65

0.936 | 0.936 | 2.14 Complete Comparison:
White Beans vs. Wild Rice

Black Beans

Similarity: > 90%

Black beans contain nutrients similar to wild rice, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, protein, Vitamin C, calcium and iron than wild rice.

For 100 grams of wild rice and black beans:

Wild Rice (5/8 cup)		Black Beans (about 3/8 cup)

101	calories (KCAL)	91
1.8	dietary fiber (G)	6.9
0.73	sugar (G)	0.23
4	protein (G)	6
0.05	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0.24	Vitamin E (MG)	0.62
3	calcium (MG)	35
0.6	iron (MG)	1.9
101	potassium (MG)	308
0.05	thiamin (MG)	0.14
0.09	riboflavin (MG)	0.12
1.3	niacin (MG)	0.62
0.15	pantothenic acid (MG)	0.18
0.14	Vitamin B6 (MG)	0.06
26	folate (UG)	61

0.934 | 0.934 | 1.89 Complete Comparison:
Black Beans vs. Wild Rice

plants and vegetables

Several plants and vegetables offer similar nutrients to wild rice including lima beans, sprouted peas, dijon mustard, alfalfa sprouts and yellow corn.

Lima Beans

Similarity: > 95%

More nutritionally dense than wild rice, lima beans are also high in and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, protein, Vitamin C, Vitamin A and calcium than wild rice.

For 100 grams of wild rice and lima beans:

Wild Rice (5/8 cup)		Lima Beans (5/8 cup)

101	calories (KCAL)	113
1.8	dietary fiber (G)	4.9
0.73	sugar (G)	1.5
4	protein (G)	6.8
0.05	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.24	Vitamin E (MG)	0.32
3	calcium (MG)	34
0.6	iron (MG)	3.1
101	potassium (MG)	467
0.05	thiamin (MG)	0.22
0.09	riboflavin (MG)	0.1
1.3	niacin (MG)	1.5
0.15	pantothenic acid (MG)	0.25
0.14	Vitamin B6 (MG)	0.2
26	folate (UG)	34

0.958 | 0.958 | 3.18 Complete Comparison:
Lima Beans vs. Wild Rice

Sprouted Peas

Similarity: > 95%

More nutritionally dense than wild rice, sprouted peas are also high in and contains some of the same nutrients. Moreover, sprouted peas contains more protein, Vitamin C, calcium, iron and potassium than wild rice.

For 100 grams of wild rice and sprouted peas:

Wild Rice (5/8 cup)		Sprouted Peas (7/8 cup)

101	calories (KCAL)	124
1.8	dietary fiber (G)	0
0.73	sugar (G)	0
4	protein (G)	8.8
0.05	saturated fat (G)	0.12
0	Vitamin C (MG)	10
0.24	Vitamin E (MG)	0
3	calcium (MG)	36
0.6	iron (MG)	2.3
101	potassium (MG)	381
0.05	thiamin (MG)	0.23
0.09	riboflavin (MG)	0.16
1.3	niacin (MG)	3.1
0.15	pantothenic acid (MG)	1
0.14	Vitamin B6 (MG)	0.27
26	folate (UG)	144

0.948 | 0.948 | 2.96 Complete Comparison:
Sprouted Peas vs. Wild Rice

Dijon Mustard

Similarity: > 95%

More nutritionally dense than wild rice, dijon mustard is also high in and contains some of the same nutrients. Also, dijon mustard contains more dietary fiber, protein and Vitamin C than wild rice.

For 100 grams of wild rice and dijon mustard:

Wild Rice (5/8 cup)		Dijon Mustard (50 tsps)

101	calories (KCAL)	508
1.8	dietary fiber (G)	12
0.73	sugar (G)	6.8
4	protein (G)	26
0.05	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.24	Vitamin E (MG)	5.1
3	calcium (MG)	266
0.6	iron (MG)	9.2
101	potassium (MG)	738
0.05	thiamin (MG)	0.81
0.09	riboflavin (MG)	0.26
1.3	niacin (MG)	4.7
0.15	pantothenic acid (MG)	0.81
0.14	Vitamin B6 (MG)	0.4
26	folate (UG)	162

0.947 | 0.947 | 10.48 Complete Comparison:
Dijon Mustard vs. Wild Rice

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to wild rice, but in smaller amounts overall. Moreover, alfalfa sprouts contains more protein, Vitamin C, Vitamin A, calcium and pantothenic acid than wild rice.

For 100 grams of wild rice and alfalfa sprouts:

Wild Rice (5/8 cup)		Alfalfa Sprouts (3 cups)

101	calories (KCAL)	23
1.8	dietary fiber (G)	1.9
0.73	sugar (G)	0.2
4	protein (G)	4
0.05	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
0	Vitamin A (UG)	8
0.24	Vitamin E (MG)	0.02
3	calcium (MG)	32
0.6	iron (MG)	0.96
101	potassium (MG)	79
0.05	thiamin (MG)	0.08
0.09	riboflavin (MG)	0.13
1.3	niacin (MG)	0.48
0.15	pantothenic acid (MG)	0.56
0.14	Vitamin B6 (MG)	0.03
26	folate (UG)	36

0.942 | 0.942 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Wild Rice

Yellow Corn

Similarity: > 90%

Yellow corn contains nutrients similar to wild rice, but in smaller amounts overall. Moreover, yellow corn contains more dietary fiber, Vitamin C, Vitamin A, calcium and potassium than wild rice.

For 100 grams of wild rice and yellow corn:

Wild Rice (5/8 cup)		Yellow Corn (about 1 ear)

101	calories (KCAL)	96
1.8	dietary fiber (G)	2.4
0.73	sugar (G)	4.5
4	protein (G)	3.4
0.05	saturated fat (G)	0.2
0	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.24	Vitamin E (MG)	0.09
3	calcium (MG)	3
0.6	iron (MG)	0.45
101	potassium (MG)	218
0.05	thiamin (MG)	0.09
0.09	riboflavin (MG)	0.06
1.3	niacin (MG)	1.7
0.15	pantothenic acid (MG)	0.79
0.14	Vitamin B6 (MG)	0.14
26	folate (UG)	23

0.939 | 0.939 | 1.49 Complete Comparison:
Yellow Corn vs. Wild Rice

Peas

Similarity: > 90%

More nutritionally dense than wild rice, peas contain nutrients similar to wild rice, but in smaller amounts overall. Moreover, peas contains more dietary fiber, Vitamin C, Vitamin A and calcium than wild rice.

For 100 grams of wild rice and peas:

Wild Rice (5/8 cup)		Peas (3/4 cup)

101	calories (KCAL)	81
1.8	dietary fiber (G)	5.7
0.73	sugar (G)	5.7
4	protein (G)	5.4
0.05	saturated fat (G)	0.07
0	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.24	Vitamin E (MG)	0.13
3	calcium (MG)	25
0.6	iron (MG)	1.5
101	potassium (MG)	244
0.05	thiamin (MG)	0.27
0.09	riboflavin (MG)	0.13
1.3	niacin (MG)	2.1
0.15	pantothenic acid (MG)	0.1
0.14	Vitamin B6 (MG)	0.17
26	folate (UG)	65

0.938 | 0.938 | 3.03 Complete Comparison:
Peas vs. Wild Rice

Other Nutritional Substitutes

Recent