QUICK ANSWER
How many calories are in wild rice?
Cooked wild rice provides 101 kcal per 100 g. Scale from the edible portion and keep other states separate.
101 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Wild rice nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 101 kcal
- Protein
- 3.99 g
- Carbohydrate
- 21.3 g
- Fat
- 0.34 g
- Fibre
- 1.8 g
- Zinc
- 1.34 mg
- Magnesium
- 32 mg
- Folate
- 26 µg
Source: USDA FoodData Central SR Legacy record 168897. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
3.99 g per 100 g. From Wild rice, cooked.
Carbohydrate
21.3 g per 100 g. From Wild rice, cooked.
Fat
0.34 g per 100 g. From Wild rice, cooked.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where wild rice fits in a varied eating pattern.
Zinc
1.34 mg per 100 g in the selected USDA record.
Magnesium
32 mg per 100 g in the selected USDA record.
Folate
26 µg per 100 g in the selected USDA record.
Potassium
101 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked
Selected reference.
Dry or raw
Mapped separately; dry and cooked weights are not interchangeable.
Rice blend
Use the package label because wild-rice proportion varies.
Pilaf or stuffing
Log broth, fat, vegetables and other recipe ingredients.
PRACTICAL CONTEXT
How wild rice can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 101 kcal per 100 g, the 50 g example is 50.5 kcal.
Fibre check
The selected record lists 1.8 g fibre per 100 g.
Protein check
The selected record lists 3.99 g protein per 100 g.
Best logging move
Use cooked weight with this entry and add broth, butter, oil or mix-ins separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry wild rice sealed in a cool, dry place.
After opening or cutting
Keep cooked wild rice covered and chilled when not being served.
Prepare
Use clean utensils when portioning from a prepared batch.
Safety boundary
The nutrient record does not set storage times; follow current local food-safety guidance for cooked grains.
PHOTO LOGGING
How to log wild rice more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Wild rice, cooked.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Wild rice calorie and nutrition questions
How many calories are in 100 g of wild rice?
101 kcal in the selected Wild rice, cooked record.
How much fibre is in wild rice?
1.8 g per 100 g in the selected record.
Which wild rice state does this page use?
Wild rice, cooked. Preparation and edible state are part of the answer.
Can dry wild rice use the cooked values?
No. Cooking changes water weight, and dry wild rice has a separate mapped record.
How are the portion calories calculated?
Each portion is scaled from 101 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Wild rice, cooked, per 100 g edible portion. Numeric nutrition and named-portion claims use the selected local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 168897 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.