Wild Rice — Calories and Macros
Aquatic grass seed, not technically rice. Higher protein than white rice.
per 1 cup cooked (164g)
8% of a 2,000 cal day
Protein
6.5g
Carbs
35g
Fat
0.6g
Fiber
3g
Sugar
1.2g
Per 100 grams
Standardized to 100g so you can compare across foods.
Calories
101
Protein
4g
Carbs
21.3g
Fat
0.4g
Fiber
1.8g
Sugar
0.7g
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Common questions
How many calories are in wild rice?
1 cup cooked (164g) of wild rice has 166 calories, with 6.5g protein, 35g carbs, and 0.6g fat.
How much protein is in wild rice?
Wild Rice has 6.5g of protein per 1 cup cooked (164g). That is about 4g per 100 calories, not a significant source of protein.
Is wild rice good for weight loss?
Any food can fit a weight-loss diet, because your total daily calories decide the result, not one food. Wild Rice is relatively light for its portion, so it fits comfortably within most calorie targets.
Is wild rice healthy?
Healthy depends on the rest of your day, not one food. It brings fiber. In a balanced diet at your calorie target, wild rice is fine; the portion and how often you eat it matter more than the food itself.
Nutrition values approximated from USDA FoodData Central. Estimates for tracking, not medical reference. Reviewed against USDA FoodData Central.