Wild Rice (Cooked) Calories & Nutrition Facts
Nutrient-rich aquatic grass seed higher in protein than regular rice, with a distinctive nutty flavor.
Quick answer
How many calories are in Wild Rice (Cooked)?
Wild Rice (Cooked) has 101 calories per 100g. A 1 cup cooked (164g) has about 166 calories. It is a moderate-calorie food, with most calories coming from carbs.
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Practical Portion Guide for Wild Rice (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup cooked (164g) | 166 kcal | 6.6g | 34.9g | 32.0g | 0.5g |
| 100g USDA reference | 101 kcal | 4.0g | 21.3g | 19.5g | 0.3g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup cooked (164g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168897 (Wild rice, cooked); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup cooked (164g) | % DV |
|---|---|---|---|---|
| Protein | 4g | 8% | 6.6g | 13% |
| Dietary fiber | 1.8g | 6% | 3g | 11% |
| Total carbohydrate | 21.3g | 8% | 34.9g | 13% |
| Total fat | 0.3g | 0% | 0.5g | 1% |
| Sodium | 3mg | 0% | 5mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 101mg | 2% | 166mg | 4% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168897.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 57 (Medium)
How Wild Rice (Cooked) Fits Into a Diet
Wild Rice (Cooked) can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Wild Rice (Cooked)
Compare Wild Rice (Cooked) With Similar Grains
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Wild Rice (Cooked) | 101 kcal | 4g | 21.3g | 0.3g | 1.8g |
| Couscous (Cooked) | 112 kcal | 3.8g | 23.2g | 0.2g | 1.4g |
| Farro (Cooked) | 120 kcal | 5g | 24g | 0.7g | 3.5g |
| Amaranth (Cooked) | 102 kcal | 3.8g | 18.7g | 1.6g | 2.1g |
| Spelt (Cooked) | 127 kcal | 5.5g | 26.4g | 0.9g | 3.9g |
| Sorghum (Cooked) | 120 kcal | 4g | 25g | 1.3g | 3g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Wild Rice (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup cooked Wild Rice?
1 cup cooked (164g) of Wild Rice (Cooked) has about 166 calories, 6.6g protein, 34.9g carbohydrates, 3.0g fiber, and 0.5g fat. The 164g portion weight is the USDA FoodData Central household measure for FDC ID 168897 (Wild rice, cooked), scaled from the 100g reference values.
Is Wild Rice (Cooked) high in protein?
Wild Rice (Cooked) has 4g protein per 100g, which is 8% of the 50g FDA Daily Value. 1 cup cooked (164g) supplies about 6.6g, or 13% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Wild Rice (Cooked) a good source of potassium?
USDA FoodData Central lists 101mg potassium per 100g for Wild rice, cooked (FDC ID 168897), which is 2% of the 4,700mg Daily Value. 1 cup cooked (164g) provides about 166mg, or 4% DV, a low contribution by the FDA 5% guide.
How many calories are in Wild Rice (Cooked)?
Wild Rice (Cooked) contains 101 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 16 calories from protein, 85 calories from carbohydrates, and 3 calories from fat; these estimates may not add up exactly to the listed total.
Is Wild Rice (Cooked) good for weight loss?
Wild Rice (Cooked) can be part of a weight loss diet with 101 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Wild Rice (Cooked)?
Wild Rice (Cooked) contains 4g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Wild Rice (Cooked)?
Track Wild Rice (Cooked) by grams when precision matters. A practical starting point is 1 cup cooked (164g), which is about 166 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Wild Rice (Cooked) keto-friendly?
Wild Rice (Cooked) is not ideal for strict keto diets due to its 21.3g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Wild Rice (Cooked) good for diabetics?
Wild Rice (Cooked) may fit a diabetes meal plan with a listed glycemic index of 57, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Wild Rice (Cooked)?
Calorique's food profile lists vitamins B6, B9, B3, B1 and minerals including Zinc, Phosphorus, Magnesium, Manganese for Wild Rice (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Wild Rice (Cooked)?
Calorique standardizes Wild Rice (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Couscous (Cooked)
112 cal · 3.8g protein per 100g
Farro (Cooked)
120 cal · 5g protein per 100g
Amaranth (Cooked)
102 cal · 3.8g protein per 100g
Spelt (Cooked)
127 cal · 5.5g protein per 100g
Sorghum (Cooked)
120 cal · 4g protein per 100g
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