Know what is on your plate.
Wild rice, cooked
Explore the nutrition, choose your serving, and see how this food fits your day.
Your nutrition snapshot
Buy on AmazonMacronutrient proportions by weight
Values for 100 g. Change the serving to recalculate.
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 4% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 26 UG | 7% | |
| Choline, total | 10.2 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.5 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 3 MG | 0% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 82 MG | 7% | |
| Potassium, K | 101 MG | 2% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Low in calories with 101 kcal per 100g.
- Very low in fat (0.3g per 100g).
About Wild rice, cooked
Cooked wild rice has a firmer, chewier texture than any cultivated white rice, and a distinctly nutty, slightly grassy flavor. Despite its name, wild rice is not rice but an aquatic grass seed native to the Great Lakes region. It offers more protein and fiber than standard white rice while staying relatively light overall. It holds up well in salads, soups, and grain bowls where you want texture to persist through dressing or broth.
Dietary Information
Wild rice, cooked is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 101 calories per 100 grams, Wild rice, cooked gets 16% of its calories from protein, 85% from carbohydrates, and 3% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Wild rice, cooked
See how Wild rice, cooked compares to other foods in terms of nutrition:
- Wild rice, cooked vs Cornmeal, whole-grain, yellow
- Wild rice, cooked vs Cornstarch
- Wild rice, cooked vs Couscous, dry
- Wild rice, cooked vs Couscous, cooked
More in Cereal Grains and Pasta
Browse all foods in the Cereal Grains and Pasta category to compare nutrition facts and find the best options for your diet.