How Many Calories in Wild Rice? Nutrition Facts & Macros

Raw wild rice contains 357 calories per 100 g. One cup of cooked wild rice (164 g) has about 166 calories. The difference between raw and cooked values is water absorption: raw = 357 kcal/100 g, cooked = about 101 kcal/100 g. Always check whether your nutrition label shows raw or cooked values — a common source of tracking errors with grains.

Yes — wild rice has 14.73 g of protein per 100 g raw, making it the highest-protein common rice variety. One cup cooked (164 g) provides about 6.5 g of protein. Compared to white rice (2.69 g/100 g cooked) and brown rice (2.74 g/100 g cooked), wild rice delivers roughly 1.5 times more protein per 100 g cooked. It also contains all essential amino acids, though lysine is the limiting one. Combine with legumes or dairy for a complete protein profile.

Wild rice is an exceptional mineral source. Per 100 g raw: zinc 5.96 mg (54% DV) — one of the best plant sources of zinc; phosphorus 433 mg (35% DV) for bone health; magnesium 177 mg (42% DV) for muscle function and energy; potassium 427 mg for electrolyte balance; and iron 1.96 mg. The zinc content alone makes wild rice stand out — most grains have less than 3 mg per 100 g.

Wild rice is an excellent choice for weight loss. One cup cooked (164 g) has about 166 kcal with 6.5 g of protein and 3.0 g of fiber — more satiating than white or brown rice per calorie. Its chewy texture naturally slows eating, and the high protein content helps preserve muscle during a calorie deficit. Very low in fat (1.08 g per 100 g raw) and sodium (7 mg). Use it as a base for grain bowls with vegetables and lean protein for a filling, nutrient-dense meal under 400 kcal.

No — wild rice is not suitable for a ketogenic diet. With 74.9 g of carbs and 6.2 g of fiber per 100 g raw, that is 68.7 g of net carbs — more than three times the typical 20 g daily keto limit. Even a small 1/4 cup dry (~40 g) has about 27 g of net carbs. For a keto-friendly alternative with a similar chewy, earthy character, try shirataki rice (konjac-based, under 1 g net carbs) or riced cauliflower seasoned with herbs — both under 3 g net carbs per serving.

Per 100 g cooked, wild rice has 101 kcal against brown rice's 123, and it wins on protein (3.99 g vs 2.74 g), fat (0.34 g vs 0.97 g), fiber (1.8 g vs 1.6 g) and zinc (1.34 mg vs 0.71 mg). Brown rice has slightly more magnesium (39 mg vs 32 mg) and phosphorus (103 mg vs 82 mg) once cooked. Both are whole grains and gluten-free. Wild rice is technically a grass seed, not a cereal grain, but nutritionally they fill the same role in meals.