Food · Cereal Grains and Pasta
Wild rice nutrition facts
A typical portion of wild rice (1 cup; 164 g, cooked) has 170 calories and 7g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 100 calories (100%, cooked, no added fat) to 359 (dry, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Wild rice, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4g
- more than 35% of 8,218 USDA reference foods
- Calories per 100 g
- 101
- more than 28% of reference foods
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
1 cup weighs 164 g in USDA's record for Wild rice, cooked (FDC 168897); across 2 records of wild rice USDA weighs it at 160 to 164 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 82% carbohydrate, 3% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.2 mg in 1 cup (164 g), 22% of the Daily Value
- Manganese0.5 mg in 1 cup (164 g), 20% of the Daily Value
- Zinc2.2 mg in 1 cup (164 g), 20% of the Daily Value
- Niacin2.1 mg in 1 cup (164 g), 13% of the Daily Value
- Vitamin B60.2 mg in 1 cup (164 g), 13% of the Daily Value
- Magnesium52 mg in 1 cup (164 g), 12% of the Daily Value
- Riboflavin0.1 mg in 1 cup (164 g), 11% of the Daily Value
- Phosphorus134 mg in 1 cup (164 g), 11% of the Daily Value
- Folate43 µg DFE in 1 cup (164 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168897), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of wild rice USDA describes
Dry has the most calories per 100 g (359); the fewest: No added fat (100)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Wild rice, cooked | 101 | 4 g | 0.3 g | 3 mg |
| Wild rice, raw | 357 | 14.7 g | 1.1 g | 7 mg |
| Wild rice, dry, raw | 359 | 12.8 g | 1.7 g | 1 mg |
| Rice, wild, 100%, cooked, no added fat | 100 | 4 g | 0.3 g | 238 mg |
| Rice, wild, 100%, cooked, NS as to fatSame values: Rice, wild, 100%, cooked, fat added | 122 | 3.9 g | 3.1 g | 231 mg |
Every nutrient in this record (89)
The portion is 1 cup (164 g); % DV is for that portion.
Energy, macronutrients and sugars (16)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 6.54 g | 3.99 g | 13% |
| Total lipid (fat) | 0.56 g | 0.34 g | 1% |
| Carbohydrate, by difference | 35.0 g | 21.3 g | 13% |
| Ash | 0.66 g | 0.40 g | |
| Energy | 166 kcal | 101 kcal | |
| Sucrose | 0.54 g | 0.33 g | |
| Glucose | 0.33 g | 0.20 g | |
| Fructose | 0.33 g | 0.20 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 121 g | 73.9 g | |
| Total Sugars | 1.20 g | 0.73 g | |
| Fiber, total dietary | 2.95 g | 1.80 g | 11% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.080 g | 0.049 g | 0% |
| Fatty acids, total monounsaturated | 0.082 g | 0.050 g | |
| Fatty acids, total polyunsaturated | 0.35 g | 0.21 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 4.92 mg | 3.00 mg | 0% |
| Iron, Fe | 0.98 mg | 0.60 mg | 5% |
| Magnesium, Mg | 52.5 mg | 32.0 mg | 12% |
| Phosphorus, P | 134 mg | 82.0 mg | 11% |
| Potassium, K | 166 mg | 101 mg | 4% |
| Sodium, Na | 4.92 mg | 3.00 mg | 0% |
| Zinc, Zn | 2.20 mg | 1.34 mg | 20% |
| Copper, Cu | 0.20 mg | 0.12 mg | 22% |
| Manganese, Mn | 0.46 mg | 0.28 mg | 20% |
| Selenium, Se | 1.31 µg | 0.80 µg | 2% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 3.28 µg | 2.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.39 mg | 0.24 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 105 µg | 64.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.085 mg | 0.052 mg | 7% |
| Riboflavin | 0.14 mg | 0.087 mg | 11% |
| Niacin | 2.11 mg | 1.29 mg | 13% |
| Pantothenic acid | 0.25 mg | 0.15 mg | |
| Vitamin B-6 | 0.22 mg | 0.14 mg | 13% |
| Folate, total | 42.6 µg | 26.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 16.7 mg | 10.2 mg | 3% |
| Vitamin K (phylloquinone) | 0.82 µg | 0.50 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 42.6 µg | 26.0 µg | |
| Folate, DFE | 42.6 µg | 26.0 µg | 11% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.080 g | 0.049 g | |
| Threonine | 0.21 g | 0.13 g | |
| Isoleucine | 0.27 g | 0.17 g | |
| Leucine | 0.45 g | 0.28 g | |
| Lysine | 0.28 g | 0.17 g | |
| Methionine | 0.20 g | 0.12 g | |
| Cystine | 0.077 g | 0.047 g | |
| Phenylalanine | 0.32 g | 0.20 g | |
| Tyrosine | 0.28 g | 0.17 g | |
| Valine | 0.38 g | 0.23 g | |
| Arginine | 0.51 g | 0.31 g | |
| Histidine | 0.17 g | 0.10 g | |
| Alanine | 0.37 g | 0.22 g | |
| Aspartic acid | 0.63 g | 0.38 g | |
| Glutamic acid | 1.14 g | 0.69 g | |
| Glycine | 0.30 g | 0.18 g | |
| Proline | 0.23 g | 0.14 g | |
| Serine | 0.35 g | 0.21 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.075 g | 0.046 g | |
| SFA 18:0 | 0.0049 g | 0.0030 g | |
| MUFA 18:1 | 0.082 g | 0.050 g | |
| PUFA 18:2 | 0.20 g | 0.12 g | |
| PUFA 18:3 | 0.16 g | 0.095 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168897: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in wild rice?
170 in 1 cup (164 g) of cooked; 100 to 359 per 100 g across USDA's descriptions.
How much protein is in wild rice?
7g in 1 cup; 4 g per 100 g.
How much sodium is in wild rice?
0mg in 1 cup; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov