Wild rice Calories and Nutrition Facts

Wild rice, dry, raw nutrition facts

The table below shows the complete nutritional profile for wild rice, dry, raw per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (12.8 g per 100 g), a source of fibre.

*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.

Wild rice calories by weight: ounces, pounds and grams

USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.69 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.

How wild rice compares to other grains & pasta

Against the 41 grains & pasta in this database, wild rice ranks 24th lowest in calories and 12th highest in protein. The category averages 372 kcal per 100 g, so this one is 1% below it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.

Portion planning with wild rice

• 100 calories comes to about 27 g (1 oz).
• 20 g of protein takes about 156 g, bringing 576 kcal with it — that is 3.5 g of protein per 100 calories.
• Fibre density is 1.2 g per 100 calories, covering 15% of the daily fibre target per 100 g.
• Macro split by calories: 82% carbs, 14% protein, 4% fat.

Nutrient screening detail

The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:

• High protein — 12.8 g per 100 g (≥ 20% DV)
• Good source of fibre — 4.3 g per 100 g (≥ 10% DV)
• Low fat — 1.7 g per 100 g (≤ 3 g)
• Low saturated fat — 0 g per 100 g (≤ 1 g)
• Sodium free — 1 mg per 100 g (< 5 mg)
• Sugar free — 0 g total sugars per 100 g (< 0.5 g)

Track wild rice for free

Add wild rice to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.