Grains · Nutrition Facts
Wild Rice Nutrition Facts
Wild rice is a nutritious grain with a nutty flavor and texture. It is high in fiber and a good source of protein and essential minerals.
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357kcal
Calories
14.7g
Protein
74.9g
Carbs
1.1g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup cooked, 180g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 357kcal | 642.6kcal |
| Protein | 14.7g | 26.5g |
| Total Carbohydrates | 74.9g | 134.8g |
| Dietary Fiber | 6.2g | 11.2g |
| Sugars | 2.5g | 4.5g |
| Total Fat | 1.1g | 2g |
| Saturated Fat | 0.16g | 0.3g |
| Sodium | 7mg | 12.6mg |
| Water | 7.8g | 14g |
Adjust the serving size
Estimate nutrients in a portion of Wild Rice. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup cooked (180 g). Enter 1–5000 g.
- Calories
- 642.6 kcal
- Protein
- 26.46 g
- Carbohydrates
- 134.82 g
- Fiber
- 11.16 g
- Sugars
- 4.5 g
- Fat
- 1.98 g
- Sodium
- 12.6 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
42% Daily Value
35% Daily Value
11% Daily Value
54% Daily Value
Serving ideas
- Mix it with other grains for a hearty salad.
- Use it as a base for a flavorful vegetable stir-fry.
- Add it to soups for a satisfying texture.
Storage
Storage tip: Store wild rice in an airtight container in a cool, dry place to maintain its quality.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Is wild rice a grain or a true rice?
How long does wild rice take to cook?
Can wild rice be eaten raw?
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