Pasta vs Wild Rice
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Per 100 calories, Wild Rice has more protein: 4g vs 3.5g (Pasta).
Pasta is listed dry and Wild Rice cooked, so this compares them per 100 calories, not per 100g.
Quick Verdict
Best for weight loss
Wild Rice
Best for muscle gain
Pasta
Best for low-carb
Wild Rice
Macro Comparison
Pasta: 100g (100g) | Wild Rice: 100g (100g)
371
Pasta
101
Wild Rice
13g
Pasta
3.99g
Wild Rice
74.7g
Pasta
21.3g
Wild Rice
1.51g
Pasta
0.34g
Wild Rice
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pasta
16%
Wild Rice
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| Nutrient | Pasta | Wild Rice |
|---|---|---|
| Calories | 371 | 101 |
| Protein | 13g | 4g |
| Carbs | 74.7g | 21.3g |
| Fat | 1.5g | 0.3g |
| Fiber | 3.2g | 1.8g |
| Sugar | 2.67g | 0.73g |
| Sodium | 6mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.28g | 0.05g |
| Potassium | 223mg | 101mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 21mg | 3mg |
| Iron | 3.3mg | 0.6mg |
Which Should You Choose?
For weight loss
Choose Wild Rice. With 101 calories and 3.99g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Pasta. Pasta delivers 13g protein per serving — 9g more than Wild Rice.
For low-carb diets
Choose Wild Rice with 21.3g carbs per serving.
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Take the free quizCommon Questions
Is Pasta or Wild Rice better for weight loss?
For weight loss, Wild Rice is the better choice. Pasta has 371 calories and 13g protein per serving, while Wild Rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Pasta or Wild Rice?
Pasta has more protein per serving. Pasta provides 13g and Wild Rice provides 3.99g of protein.
Can I eat both pasta and wild rice together?
Yes! Combining pasta and wild rice gives you 472 calories and 16.990000000000002g protein. This combination can work well as part of a balanced meal.