Wild Rice · Zizania
Wild rice, cooked
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products2 forms & preparations
Dietary labels are inferred automatically from Wild rice, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 28/100
How many beneficial nutrients Wild rice, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Wild rice, cooked come from — the split across carbs, fat & protein.
82% from carbs
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Carbs 82%21.3 g per serving
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Fat 3%0.3 g per serving
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Protein 15%4.0 g per serving
What Wild rice, cooked is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 21.3 g | |
| Dietary Fiber | 1.8 g | |
| Total Sugars | 0.7 g | — |
| Sucrose | 0.3 g | — |
| Glucose | 0.2 g | — |
| Fructose | 0.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Omega-3 Fatty Acids | 95.0 mg | — |
| Omega-6 Fatty Acids | 119.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 46.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 50.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 119.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 4.0 g | |
| Histidine | 104.0 mg | — |
| Isoleucine | 167.0 mg | — |
| Leucine | 276.0 mg | — |
| Lysine | 170.0 mg | — |
| Methionine | 119.0 mg | — |
| Phenylalanine | 195.0 mg | — |
| Threonine | 127.0 mg | — |
| Tryptophan | 49.0 mg | — |
| Valine | 232.0 mg | — |
| Alanine | 223.0 mg | — |
| Arginine | 308.0 mg | — |
| Aspartic Acid | 384.0 mg | — |
| Cystine | 47.0 mg | — |
| Glutamic Acid | 695.0 mg | — |
| Glycine | 182.0 mg | — |
| Proline | 140.0 mg | — |
| Serine | 211.0 mg | — |
| Tyrosine | 169.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 0.5 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 26.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 10.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 3.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 32.0 mg | |
| Phosphorus | 82.0 mg | |
| Potassium | 101.0 mg | |
| Sodium | 3.0 mg | |
| Zinc | 1.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.8 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.4 g | — |
About Wild rice, cooked
Despite the name, wild rice is not rice at all but the seed of an aquatic grass native to North America, long harvested by Indigenous peoples around the Great Lakes. Its long, slender, near-black grains have a chewy bite and a distinctive nutty, almost tea-like flavor.
Cooked, it comes in around 101 calories per 100 grams and stands out among grains for its protein, which is both higher in quantity and better in quality than ordinary rice, along with good fiber, B vitamins, magnesium, zinc and antioxidants. That makes it one of the more nutritious grain choices available.
Wild rice takes longer to cook than white rice and roughly triples in volume. It is excellent on its own as a side, folded into pilafs and stuffings, scattered through salads and soups, or blended with other rices for color, texture and a nutritional lift.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Wild rice, cooked?
There are 101 calories in 100 g of Wild rice, cooked, or about 166 calories in 1 cup (164 g).
How much protein is in Wild rice, cooked?
Wild rice, cooked contains 4.0 g of protein per 100 g.
How many carbs are in Wild rice, cooked?
Wild rice, cooked has 21.3 g of carbohydrates per 100 g.
How much fat is in Wild rice, cooked?
Wild rice, cooked provides 0.3 g of total fat per 100 g.
What is Wild rice, cooked a good source of?
Wild rice, cooked is a good source of Copper, Zinc and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
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- Wild rice, cooked vs Rice, white, long-grain, regular, raw, unenriched
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- Wild rice, cooked vs Bread, cracked-wheat