What are the Nutritional Facts about Wild Rice?
November 10, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Wild rice is a nutrient-rich whole grain known for its nutty flavor, chewy texture, and higher protein and fiber content than many types of white rice. Despite its name, it is actually the seed of aquatic grasses rather than true rice.
🌾 Nutritional facts about Wild Rice
Serving size: 100 g cooked wild rice
101 kcal
Calories
Carbohydrates: 21.3 g
Protein: 4.0 g
Total fat: 0.3 g
Fiber: 1.8 g
Water: about 73 g
Values are approximate for plain cooked wild rice without addedoil, butter, or salt.
Nutrition by Serving Size
| Nutrient | 100 g cooked | 1 cup cooked (164 g) |
|---|---|---|
| Calories | 101 kcal | 166 kcal |
| Protein | 4.0 g | 6.5 g |
| Carbohydrates | 21.3 g | 35.0 g |
| Total fat | 0.3 g | 0.6 g |
| Fiber | 1.8 g | 3.0 g |
| Natural sugars | 0.7 g | 1.1 g |
Vitamins and Minerals in Wild Rice
Approximate amounts per 100 g cooked:
| Nutrient | Amount | Main benefit |
|---|---|---|
| Potassium | 101 mg | Muscle and nerve function |
| Phosphorus | 82 mg | Bone health and energy metabolism |
| Magnesium | 32 mg | Muscle and nerve function |
| Zinc | 1.3 mg | Immune function and tissue repair |
| Iron | 0.6 mg | Red blood cell production |
| Manganese | 0.28 mg | Enzyme function and metabolism |
| Folate (B9) | 26 µg | Cell growth and division |
| Niacin (B3) | 1.3 mg | Energy metabolism |
Wild rice also provides plant compounds with antioxidant activity.
6 Health Benefits of Wild Rice
1. Provides plant-based protein
Wild rice supplies more protein per calorie than cooked white rice, making it a useful addition to vegetarian meals.
2. Supports Digestive Health
Its fiber helps support normal bowel movements and contributes to a healthy overall diet.
3. Helps with Weight Management
Wild rice has relatively few calories per 100 g cooked and provides fiber and protein that may help with fullness.
4. Provides Important Minerals
Magnesium, phosphorus, and zinc contribute to normal muscle, bone, and immune function.
5. Contains Antioxidant Compounds
Plant compounds in wild rice help protect cells from oxidative damage.
6. Supports balanced energy intake
Its complex carbohydrates provide energy for everyday activities and exercise.
Wild Rice vs. White Rice vs. Brown Rice
Approximate values per 100 g cooked:
| Nutrient | Wild rice | White rice | Brown rice |
|---|---|---|---|
| Calories | 101 kcal | 130 kcal | 123 kcal |
| Carbohydrates | 21.3 g | 28.2 g | 25.6 g |
| Protein | 4.0 g | 2.7 g | 2.7 g |
| Fiber | 1.8 g | 0.4 g | 1.6 g |
| Fat | 0.3 g | 0.3 g | 1.0 g |
Wild rice is a particularly good choice if you want more proteinper calorie and a whole-grain alternativeto white rice. Actualvalues vary with variety and cooking method.
How Much Wild Rice Should You Eat Daily?
For most healthy adults, ½–1 cup of cooked wild rice can bea reasonable portion within a balanced meal.
- For weight loss: Its lower calorie density when cooked canhelp you build satisfying meals.
- For muscle building: Combine it with lentils, beans, tofu,eggs, fish, or chicken for additional protein.
- For diabetes: It still contains carbohydrates, so portion sizeand your individual blood glucoseresponse matter.
- For everyday meals: Serve it with vegetables and a proteinsource for a balanced plate.
Are there any Disadvantages?
- It takes longer to cook than white rice unless you soak it oruse a pressure cooker.
- Its fiber may cause bloating for some people if intake increases suddenly.
- Packaged wild-rice mixes may contain added salt, flavorings,or other grains.
- It remains a carbohydrate-rich food, so portion size mattersfor blood glucose management.
Bottom line
Wild rice is a nutritious whole-grain option that provides complex carbohydrates, more protein than ordinary cooked white rice, fiber, and useful minerals. It is a great way to add variety to your diet,especially when paired with vegetables and protein-rich foods.