Wild rice: Nutrition Facts
Wild rice is the seed of an aquatic grass native to North America, cooked like rice. The figures here are for raw (uncooked) wild rice, USDA standard reference.
| Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|
| 357 | 14.7 | 74.9 | 6.2 | 1.1 |
Percent Daily Value by serving
| Serving | Energy (kcal) | Protein (g) | Carb (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| 100 g | 357 (18%) | 14.7 (29%) | 74.9 (27%) | 6.2 (22%) | 1.1 (1%) |
| 1 cup, dry (~160 g) | 571 (29%) | 23.6 (47%) | 119.8 (44%) | 9.9 (35%) | 1.7 (2%) |
| 100 g | 357 (18%) | 14.7 (29%) | 74.9 (27%) | 6.2 (22%) | 1.1 (1%) |
Percent Daily Value shows how much a nutrient in one serving contributes to a daily diet, based on the United States Food and Drug Administration reference intake of 2,000 calories a day. The FDA notes that 2,000 calories a day is used for general nutrition advice and that individual needs vary. The values below are calculated from the USDA macros for this food. FDA Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9), accessed 2026-06-05.
| Serving | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 357 | 18% |
| Protein (g) | 14.7 | 29% |
| Carb (g) | 74.9 | 27% |
| Fiber (g) | 6.2 | 22% |
| Fat (g) | 1.1 | 1% |
How much protein in Wild rice?
Wild rice, raw, uncooked, contains 14.7 g of protein per 100 g, per the USDA FoodData Central entry cited below. A typical 1 cup, dry (~160 g) serving therefore provides about 23.6 g of protein.
How many calories in Wild rice?
Wild rice, raw, uncooked, supplies about 357 kcal per 100 g. A 1 cup, dry (~160 g) serving works out to roughly 571 kcal.
Common serving sizes
- 1 cup, dry (~160 g): 571 kcal, 23.6 g protein, 1.7 g fat
- 100 g: 357 kcal, 14.7 g protein, 1.1 g fat
Related guides
Source: USDA FoodData Central, fdcId 169726, accessed 2026-05-29
References
- Wild rice, raw - USDA FoodData Central. USDA FoodData Central. Accessed 2026-05-29.
Last reviewed: 2026-05-29