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 oz (28g) has about 28 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Wild Rice (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 28 kcal | 1.1g | 6.0g | 5.5g | 0.1g |
| 50g snack portion | 51 kcal | 2.0g | 10.7g | 9.8g | 0.1g |
| 100g reference | 101 kcal | 4.0g | 21.3g | 19.5g | 0.3g |
| 200g larger portion | 202 kcal | 8.0g | 42.6g | 39.0g | 0.6g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
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)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Wild Rice (Cooked): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and 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 based on standard 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 Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Wild Rice (Cooked)?
Wild Rice (Cooked) contains 101 calories per 100g serving. This includes 16 calories from protein, 85 calories from carbohydrates, and 3 calories from fat.
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 oz (28g), which is about 28 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) is generally suitable for people with diabetes with a glycemic index of 57. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Wild Rice (Cooked)?
Wild Rice (Cooked) is a good source of vitamins B6, B9, B3, B1 and minerals including Zinc, Phosphorus, Magnesium, Manganese. These nutrients support various bodily functions from energy metabolism to immune health.
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 May 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
Cornmeal
362 cal · 8.1g protein per 100g
Bulgur Wheat (Cooked)
83 cal · 3.1g protein per 100g
Teff (Cooked)
101 cal · 3.9g protein per 100g