Wild rice
Dry or uncooked
359 calories, 12.8 grams protein, 75.7 grams carbohydrate, and 1.7 grams fat for 100 g reference.
Nutrition overview
100 g reference · Dry or uncooked
Wild rice provides 359 calories, 12.8 g protein, 75.7 g carbs, and 1.7 g fat per 100 g reference.
359
calories
Protein
12.8g
Carbs
75.7g
Fat
1.7g
Nutrition facts
Complete nutrition
| Nutrient | Amount |
|---|---|
| Macronutrients | |
| Protein | 12.8 g |
| Total fat | 1.7 g |
| Total carbohydrate (by difference) | 75.7 g |
| Dietary fiber | 4.3 g |
| Total sugars | 1.9 g |
| Minerals | |
| Calcium | 8.0 mg |
| Iron | 1.53 mg |
| Magnesium | 108.5 mg |
| Phosphorus | 354.9 mg |
| Potassium | 298.8 mg |
| Sodium | 1.0 mg |
| Zinc | 5.85 mg |
| Copper | 0.49 mg |
| Manganese | 1.32 mg |
| Selenium | 9.0 mcg |
| Vitamins | |
| Vitamin A, RAE | 0.0 mcg |
| Vitamin C | 0.0 mg |
| Vitamin D (D2 + D3) | 0.0 mcg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin K1 (phylloquinone) | 1.9 mcg |
| Thiamin (B1) | 0.34 mg |
| Riboflavin (B2) | 0.27 mg |
| Niacin (B3) | 6.91 mg |
| Pantothenic acid (B5) | 0.95 mg |
| Vitamin B6 | 0.39 mg |
| Folate, DFE | 51.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Other essential nutrient | |
| Choline, total | 13.2 mg |
Practical calorie guide
Calories by serving size
A 100 g reference amount of wild rice (100 g) has 359 calories.
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g reference | 100 g | 359 | 12.8 g | 75.7 g | 1.7 g |
Calories by variety and preparation
Compare the default source-backed serving for each available variety or preparation.
| Variety or preparation | Serving | Per serving | Per 100 g |
|---|---|---|---|
| Dry or uncooked | 100 g reference | 359 cal | 359 cal |
| Cooked | 1/2 cup cooked · 82 g | 83 cal | 101 cal |
View data sources
Nutrition records and methodology
View data sources
Nutrition records and methodology
Primary calorie record
Wild rice, dry, raw
USDA FoodData Central Foundation Foods
Record 2710821 · 100% match
- Reported
- 17
- Estimated
- 12
- Assumed zero
- 0
- Calculated
- 0
Contributing sources
- Open source
USDA FoodData Central Foundation Foods
USDA Agricultural Research Service · FDC 15.0 / 2026-04-30 · CC0 1.0 / United States public domain
Basic Foods whole-catalog profile completion calculations V2.5
Basic Foods database project · whole-catalog-completion-v2.5.1-tiered · Project-generated calculation artifact; direct and donor evidence retain their own licenses
Detailed source and derivation status is retained for every nutrient in this profile.
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