Wild rice (raw) nutrition facts
Per 1 cup · 160 g
of a 2,000 cal day
- Protein24g16% of calories
- Carbs120g81% of calories
- Fat1.7g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Wild rice (raw) (1 cup, 160 g) has 571 calories, with 24 g of protein, 120 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (81% of calories). It is high in protein (47% DV), dietary fiber (35% DV) and riboflavin (b2) (32% DV).
High in
20%+ of the daily value
- Protein47%
- Dietary fiber35%
- Riboflavin (B2)32%
- Niacin67%
- Vitamin B648%
- Folate (B9)38%
Good source of
10–19% of the daily value
- Thiamine15%
- Choline10%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (160 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 11 mg | 67% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 152 μg | 38% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 56 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 34 mg | 3% |
| Iron | 3 mg | 39% |
| Potassium | 683 mg | 15% |
| Magnesium | 283 mg | 67% |
| Phosphorus | 693 mg | 99% |
| Zinc | 10 mg | 87% |
| Copper | 1 mg | 93% |
| Manganese | 2 mg | 92% |
| Selenium | 4 μg | 8% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 18 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
166 calWild rice (cooked)1 cup−405 cal
190 calRice-A-Roni Rice, Long Grain & Wild, Original1 serving−381 cal
160 calLundberg Family Farms Gourmet Rice, Wild Blend, Sustainable¼ cup dry−411 cal
360 calGood & Gather 90 Second Cultivated Wild Rice1 package−211 cal
160 calFloating Leaf Wild Rice Blend¼ cup−411 cal
140 calRalston Family Farms Purple Rice, Artisanal¼ cup−431 cal
Burning 571 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Wild rice (raw)?
One serving of Wild rice (raw) (1 cup) has 571 calories, which works out to 357 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Wild rice (raw) high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wild rice (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 110 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Wild rice (raw)?
11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Wild rice (raw)?
4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
