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Wild rice (cooked) Calories
High in fiber and minerals, low glycemic index, gluten-free grain
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wild rice (cooked) (164 g) has 166 calories. That works out to 101 calories per 100 g. It contains 34.4 g of carbs, 6.6 g of protein, 0.5 g of fat and 3 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Wild rice (cooked) Nutrition Facts
Selected: 1 cup (medium) · 164 g
166
KCAL / 164G
Carbs
34.4g
· 13% DV
Protein
6.6g
· 13% DV
Fat
0.5g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 16% · Fat 2%
Wild rice (cooked) nutrition facts table · 1 cup (medium) (164 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.92 mg | 0% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 3 g | 11% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Wild rice (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 164 g | 166 kcal |
| 1 tablespoon (medium) | 12 g | 12 kcal |
| 1 piece (small) | 50 g | 51 kcal |
| 1 piece (medium) | 75 g | 76 kcal |
| ½ cup (small) | 82 g | 83 kcal |
| 100 g | 100 g | 101 kcal |
| 1 serving (medium) | 100 g | 101 kcal |
| 1 serving (large) | 150 g | 152 kcal |
| 1 cup (large) | 250 g | 253 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Wild rice (cooked)
Is cooked wild rice actually rice?
No. Wild rice is the seed of an aquatic grass, not a type of rice plant. Its long, chewy grains have a more pronounced, earthy flavor than ordinary rice, though you can serve it in many of the same ways.
What does cooked wild rice taste like?
Cooked wild rice tastes earthy and nutty, with a firmer, chewier bite than white rice. Its flavor works well with mushrooms, roasted vegetables, herbs, and broths, and it can stand out rather than simply absorb the taste of a dish.
How is wild rice different from brown rice?
Wild rice comes from an aquatic grass, while brown rice is whole-grain rice with its bran layer intact. Cooked wild rice is usually longer and chewier, with a stronger flavor; brown rice tastes more like familiar rice.
Can cooked wild rice replace white rice in recipes?
Yes, cooked wild rice can replace white rice in grain bowls, soups, and side dishes, but it changes the dish’s texture and flavor. Its firm grains hold their shape, so it works especially well in salads and hearty fillings.
How do you reheat cooked wild rice without drying it out?
Add a splash of water or broth before reheating cooked wild rice in a covered pan or microwave-safe bowl. Stir partway through and heat until steaming; the added moisture softens the grains and helps prevent a dry, tough texture.
How long does cooked wild rice last in the fridge?
Cooked wild rice generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, slimy texture, or visible mold.
Can you freeze cooked wild rice?
Yes, cooked wild rice freezes well. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers or bags. Thaw it in the refrigerator or reheat it from frozen with a little water or broth.
Why is my cooked wild rice still chewy?
Cooked wild rice naturally stays chewier than white rice, so a firm bite is normal. If the center is hard rather than pleasantly chewy, it likely needs more cooking liquid or time; continue cooking until the grains split and soften.
Does cooked wild rice work in a cold salad?
Yes, cooked wild rice is a good base for cold salads because its grains stay firm after chilling. Toss it with chopped vegetables, herbs, nuts, and a bright vinaigrette, and cool the rice promptly before assembling the salad.
Is cooked wild rice a good choice for people with diabetes?
Cooked wild rice has a lower glycemic index than many refined grains, but it still contains carbohydrates and can raise blood glucose. Pairing it with vegetables and protein can make a more balanced meal; follow your own diabetes meal plan.
Wild rice (cooked) Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B5
0.82mg · 16% DV
B3
2.46mg · 15% DV
B6
0.21mg · 12% DV
Minerals
Manganese
0.82mg · 36% DV
Phosphorus
156mg · 22% DV
Copper
0.16mg · 18% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
52mg · 2% DV
Sodium
4.92mg · 0% DV
Wild rice (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild rice (cooked)
To burn the 166 calories in 1 cup (medium) (164 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wild rice (cooked)?
Cooked wild rice comes from the seeds of an aquatic grass native to North America; despite its name, it is not true rice. The long, dark grains stay pleasantly chewy after cooking, with a nutty, earthy flavour that stands out more than that of white rice.
In North American cooking, it is often served alongside poultry or fish, stirred into soups, or used in salads and grain bowls. It also works well as a hearty side for roasted vegetables. Wild rice provides fibre and minerals, with very little fat, and is naturally gluten-free. Pair it with herbs, mushrooms or a bright dressing to balance its robust flavour.
How Nutritious Is Wild rice (cooked)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Wild rice (cooked) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wild rice (cooked) Contain Allergens?
No known major allergens
Which Diets Is Wild rice (cooked) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wild rice (cooked) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.