Know what’s on your plate
Wild rice
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 357 kcal —
- Protein 15 g 29%
- Carbohydrate 69 g 25%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 6.2 g 22%
- Sugars 2.5 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.82 mg 5%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.26 mg 20%
- Niacin (B3) 6.7 mg 42%
- Pantothenic acid (B5) 1.1 mg 21%
- Vitamin B6 0.39 mg 23%
- Biotin (B7) 2.3 µg 8%
- Folate (B9) 95 µg 24%
- Vitamin B12 0 µg 0%
- Choline 35 mg 6%
Minerals
- Calcium 21 mg 2%
- Iron 2 mg 11%
- Magnesium 177 mg 42%
- Phosphorus 433 mg 35%
- Potassium 427 mg 9%
- Zinc 6 mg 54%
- Copper 0.52 mg 58%
- Manganese 1.3 mg 58%
- Selenium 2.8 µg 5%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 357 | 15 g | 69 g | 1.1 g |
| 1 × cup | 160 g | 571 | 24 g | 110 g | 1.7 g |
| 2 × cup | 320 g | 1142 | 47 g | 220 g | 3.5 g |
| ½ × cup | 80 g | 286 | 12 g | 55 g | 0.9 g |
| 3 × cup | 480 g | 1714 | 71 g | 330 g | 5.2 g |
| 4 × cup | 640 g | 2285 | 94 g | 440 g | 6.9 g |
Similar foods
- Wild rice mixraw360 kcal / 100 g
- Wholegrain riceraw350 kcal / 100 g
- White and wild flavored riceunprepared142 kcal / 100 g
- White riceraw350 kcal / 100 g
- Brown riceraw351 kcal / 100 g
- Brown long-grain riceraw367 kcal / 100 g
- Long-grain riceraw347 kcal / 100 g
- Multi-grain riceraw351 kcal / 100 g
- Whole riceraw341 kcal / 100 g
- Venere riceraw355 kcal / 100 g
Questions about Wild rice
How do you cook wild rice so the grains stay separate?
Rinse it, then simmer one part wild rice in about three parts water, uncovered or partly covered, for 45–60 minutes. It is ready when the grains split and the pale interior shows; drain any excess water and let it stand for 5 minutes.
Do you need to soak wild rice before cooking it?
No: soaking is optional, but it can shorten the simmering time and help the grains cook more evenly. If you soak it for several hours, drain and rinse it, then start checking for tenderness after about 30 minutes of simmering.
How do you stop wild rice sticking to the pan?
Use a roomy pan and plenty of water, and keep the rice at a gentle simmer rather than a fast boil. Stir once near the start; frequent stirring can break the grains and make the cooking water starchy.
What goes well with wild rice?
Its earthy, chewy grains work well with mushrooms, roasted squash, cranberries, toasted nuts and herbs such as sage or parsley. Use it in pilaf, stuffings, warm salads or alongside roast poultry.
Can you use wild rice instead of brown rice?
Yes, especially in salads, pilafs and stuffings, but allow more cooking time: wild rice usually takes 45–60 minutes, while brown rice is often ready sooner. Wild rice has 15 g of protein per 100 g, compared with 9.46 g in brown rice.
Is wild rice actually rice?
Despite its name, wild rice is the seed of an aquatic grass, not a type of rice. It grows in shallow freshwater and is harvested as long, dark grains with a chewy texture.
How should you store cooked wild rice?
Cool it promptly, put it in a covered container and refrigerate within 2 hours; use it within 3–4 days. Reheat only the portion you need until steaming hot, adding a splash of water if it has dried out.
Source: USDA FoodData Central 169726 · per 100 g · carbohydrate per EU label, fibre excluded
