White Rice (Parboiled) vs Wild Rice
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Wild Rice has more protein than White Rice (Parboiled): 4g vs 2.9g per 100g.
Wild Rice has fewer calories: 101 vs 123 per 100g (White Rice (Parboiled)).
Quick Verdict
Best for weight loss
Wild Rice
Best for muscle gain
Wild Rice
Best for low-carb
Wild Rice
Macro Comparison
White Rice (Parboiled): 100g (100g) | Wild Rice: 100g (100g)
123
White Rice (Parboiled)
101
Wild Rice
2.91g
White Rice (Parboiled)
3.99g
Wild Rice
26g
White Rice (Parboiled)
21.3g
Wild Rice
0.37g
White Rice (Parboiled)
0.34g
Wild Rice
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
9%
White Rice (Parboiled)
16%
Wild Rice
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| Nutrient | White Rice (Parboiled) | Wild Rice |
|---|---|---|
| Calories | 123 | 101 |
| Protein | 2.9g | 4g |
| Carbs | 26g | 21.3g |
| Fat | 0.4g | 0.3g |
| Fiber | 0.9g | 1.8g |
| Sugar | 0.11g | 0.73g |
| Sodium | 2mg | 3mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.07g | 0.05g |
| Potassium | 56mg | 101mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 19mg | 3mg |
| Iron | 1.81mg | 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 Wild Rice. Wild Rice delivers 3.99g protein per serving — 1.1g more than White Rice (Parboiled).
For low-carb diets
Choose Wild Rice with 21.3g carbs per serving.
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Take the free quizCommon Questions
Is White Rice (Parboiled) or Wild Rice better for weight loss?
For weight loss, Wild Rice is the better choice. White Rice (Parboiled) has 123 calories and 2.91g 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, White Rice (Parboiled) or Wild Rice?
Wild Rice has more protein per serving. White Rice (Parboiled) provides 2.91g and Wild Rice provides 3.99g of protein.
Can I eat both white rice (parboiled) and wild rice together?
Yes! Combining white rice (parboiled) and wild rice gives you 224 calories and 6.9g protein. This combination can work well as part of a balanced meal.