Nutrition for Wild Rice (cooked)

Wild Rice Nutrition Summary

One cup of cooked wild rice (164 grams or 0.4 lb) contains 166 calories and 6.5 grams of protein. Wild rice consist of 74% water, 21% carbohydrates, 4% protein, and less than 1% of fat.

Wild rice is an excellent source of a few nutrients, including carbohydrates and dietary fiber. It also contains significant amounts of protein, magnesium, potassium, Vitamin B6, phosphorus, manganese, copper and zinc.

In one cup of cooked wild rice:

• Calories: 166
• Protein: 6.5 g
• Sugar: 1.2 g
• Dietary fiber: 3 g
• Fat: 0.6 g, (Saturated: 0.1 g)
• Sodium: 4.9 mg

There is no significant amounts of cholesterol in wild rice.

See the Wild Rice Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Wild rice, cooked.

Calories in Wild Rice

Wild rice has 166 calories per cup or 101 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

82% of calories in wild rice are from carbohydrates, 15% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Wild Rice

Calories Similar to Wild Rice

Some other grains or pasta with similar calories to wild rice by weight:

• Couscous: +18 calories
• Quinoa: +31 calories
• Brown Rice: +36 calories
• White Rice: +48 calories

Protein in Wild Rice

An excellent source of protein, a single cup of Wild Rice contains 13% of recommended daily values or 6.5 grams of protein. In addition, wild rice contains significant amounts of all 9 essential amino acids.

• Protein: 6.54 g
• Tryptophan: 0.08 g
• Threonine: 0.21 g
• Isoleucine: 0.27 g
• Leucine: 0.45 g
• Lysine: 0.28 g
• Methionine: 0.2 g
• Phenylalanine: 0.32 g
• Valine: 0.38 g
• Histidine: 0.17 g

Protein Similar to Wild Rice

Some other grains or pasta with similar amounts of protein to wild rice by weight:

• Couscous: -0.3 grams
• Quinoa: +0.7 grams
• Egg Noodles: +0.9 grams
• Brown Rice: -2.1 grams

Vitamins and Minerals in Wild Rice

Cooked wild rice is a source of magnesium, potassium, Vitamin B6, phosphorus, manganese, copper and zinc. It also contains significant amounts of iron, thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3) and folate (Vitamin B9).

Vitamins in wild rice (1 cup):

• Vitamin a: 1.5 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.1 mg
• Niacin: 2.1 mg
• Vitamin b6: 0.2 mg
• Vitamin e: 0.4 mg
• Folate: 42.6 ug
• Vitamin k: 0.8 ug

Minerals in wild rice (1 cup):

• Calcium: 4.9 mg
• Potassium: 165.6 mg
• Iron: 1 mg
• Magnesium: 52.5 mg
• Zinc: 2.2 mg
• Selenium: 1.3 ug
• Phosphorus: 134.5 mg
• Copper: 0.2 mg
• Manganese: 0.5 mg
• Choline: 16.7 mg

There is no significant amounts of pantothenic acid, vitamin c or vitamin b12 in wild rice.

Flavonoids and Carotenoids in Wild Rice ^[3]

Wild Rice Nutrition Chart

Wild Rice in Cooking

Wild rice is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of wild rice.

Friends and Relatives of Wild Rice

Foods commonly cooked with wild rice:

• Parsnip
• Leeks
• Peas
• Celery
• Green Bean
• Chestnut

Other similar relatives:

• Barley