Know what’s on your plate
Wild rice
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 101 kcal —
- Protein 4 g 8%
- Carbohydrate 20 g 7%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.8 g 6%
- Sugars 0.7 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.24 mg 2%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 26 µg 7%
- Vitamin B12 0 µg 0%
- Choline 10.2 mg 2%
Minerals
- Calcium 3 mg 0%
- Iron 0.6 mg 3%
- Magnesium 32 mg 8%
- Phosphorus 82 mg 7%
- Potassium 101 mg 2%
- Zinc 1.3 mg 12%
- Copper 0.12 mg 13%
- Manganese 0.28 mg 12%
- Selenium 0.8 µg 1%
- Iodine 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 101 | 4 g | 20 g | 0.3 g |
| 1 × cup | 164 g | 166 | 6.5 g | 32 g | 0.6 g |
| 2 × cup | 328 g | 331 | 13 g | 64 g | 1.1 g |
| ½ × cup | 82 g | 83 | 3.3 g | 16 g | 0.3 g |
| 3 × cup | 492 g | 497 | 20 g | 96 g | 1.7 g |
| 4 × cup | 656 g | 663 | 26 g | 128 g | 2.2 g |
Similar foods
- Wild rice mixboiled133 kcal / 100 g
- Black ricecooked, without oil, without salt160 kcal / 100 g
- Rice noodlescooked108 kcal / 100 g
- Riceboiled133 kcal / 100 g
- Wholegrain ricecooked, no added salt187 kcal / 100 g
- White ricecooked, no added salt155 kcal / 100 g
- Brown riceboiled112 kcal / 100 g
- Red ricecooked, without oil, without salt136 kcal / 100 g
- Brown long-grain ricecooked123 kcal / 100 g
- Medium-grain brown ricecooked112 kcal / 100 g
Questions about Wild rice
Is wild rice really rice?
No: it is the seed of an aquatic grass, not a member of the rice genus. Its long, dark grains have a chewy texture and a nutty, earthy flavour.
How do you cook wild rice so it turns out tender?
Rinse it, then simmer one part wild rice in about three parts water, covered, for 45–60 minutes. It is ready when many grains have split open and are tender but still chewy; drain off any extra water.
Do you need to soak wild rice before cooking it?
No, soaking is not essential. If you soak it for a few hours or overnight, drain and rinse it first, then start checking for tenderness earlier, as it may cook faster.
How should you store cooked wild rice?
Cool it promptly, put it in a covered container and refrigerate it; use it within three to four days. You can also freeze cooked wild rice in meal-sized portions.
What goes well with wild rice?
Its nutty chewiness works well with mushrooms, squash, herbs, toasted nuts and dried cranberries. Use it in pilafs, soups or salads, or serve it alongside roast vegetables or poultry.
What can you use instead of wild rice?
Brown rice is a handy substitute in soups and grain bowls, though it is less chewy and has a milder flavour. For a closer texture, use a wild rice mix, bearing in mind that the other grains may cook at a different rate.
Source: USDA FoodData Central 168897 · per 100 g · carbohydrate per EU label, fibre excluded
