Wild rice (cooked) nutrition facts
Per 1 cup · 164 g
of a 2,000 cal day
- Protein6.5g15% of calories
- Carbs35g82% of calories
- Fat0.6g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Wild rice (cooked) (1 cup, 164 g) has 166 calories, with 6.5 g of protein, 35 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (82% of calories). It is high in zinc (20% DV), copper (22% DV) and manganese (20% DV).
High in
20%+ of the daily value
- Zinc20%
- Copper22%
- Manganese20%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Riboflavin (B2)11%
- Niacin13%
- Vitamin B617%
- Folate (B9)11%
- Iron12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 43 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 5% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 1 mg | 12% |
| Potassium | 166 mg | 4% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 134 mg | 19% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.5 mg | 20% |
| Selenium | 1 μg | 2% |
Full breakdown · 34 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.3 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
571 calWild rice (raw)1 cup+405 cal
190 calRice-A-Roni Rice, Long Grain & Wild, Original1 serving+24 cal
160 calLundberg Family Farms Gourmet Rice, Wild Blend, Sustainable¼ cup dry−6 cal
360 calGood & Gather 90 Second Cultivated Wild Rice1 package+194 cal
160 calFloating Leaf Wild Rice Blend¼ cup−6 cal
140 calRalston Family Farms Purple Rice, Artisanal¼ cup−26 cal
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Wild rice (cooked)?
One serving of Wild rice (cooked) (1 cup) has 166 calories, which works out to 101 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Is Wild rice (cooked) high in protein?
Not especially. It has 6.5 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Wild rice (cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 82% 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 (cooked)?
4.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Wild rice (cooked)?
1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
