Wild rice Nutrition Facts
101 calories per 100g serving
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Cooked wild rice has about 101 calories per 100g with 4g protein, 21g carbs, and almost no fat. Despite its name, wild rice is actually a grass seed, not true rice. It has twice the protein and fiber of white rice with a nutty, earthy flavor and chewy texture.
Protein
3.99g
16% of calories
Carbs
21.3g
84% of calories
Fat
0.34g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 101 kcal |
| Protein | 3.99g |
| Total Carbohydrates | 21.3g |
| Total Fat | 0.34g |
| Dietary Fiber | 1.8g |
| Sugars | 0.73g |
| Saturated Fat | 0.05g |
| Cholesterol | 0mg |
| Sodium | 3mg |
| Potassium | 101mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 3mg |
| Iron | 0.6mg |
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Weight Loss
Higher in protein and fiber than white or brown rice, making it more filling per calorie. Mix with vegetables and lean protein for a hearty, satisfying grain bowl.
Muscle Gain
More protein than regular rice (4g vs 2.7g per 100g). Use as your carb base in meals — the extra protein adds up across multiple servings throughout the day.
Maintenance
An excellent alternative to regular rice that adds variety and nutrition. Mix 50/50 with white rice if you find the chewy texture too intense on its own.
Meal Ideas with Wild rice
Did you know?
Wild rice is not actually rice at all — it is the seed of an aquatic grass native to the Great Lakes region. It was a sacred food of the Ojibwe people, who call it manoomin, meaning "the good berry." Much of the wild rice sold today is still hand-harvested from canoes.
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Take the free quizCommon Questions About Wild rice
How many calories are in Wild rice?
Wild rice contains 101 calories per 100g serving. It provides 3.99g of protein, 21.3g of carbs, and 0.34g of fat.
Is Wild rice good for weight loss?
Higher in protein and fiber than white or brown rice, making it more filling per calorie. Mix with vegetables and lean protein for a hearty, satisfying grain bowl.
What pairs well with Wild rice?
Great pairings include: Wild rice pilaf with roasted chicken and mushrooms, Wild rice and cranberry salad with pecans and turkey, Wild rice soup with chicken, carrots, and celery. These combinations provide a balanced mix of macronutrients.