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Wild Rice (Raw) Calories
Raw, high in fiber and protein, mineral-rich
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Wild Rice (Raw) (85 g) has 303 calories. That works out to 357 calories per 100 g. It contains 63.7 g of carbs, 12.5 g of protein, 0.9 g of fat and 5.3 g of fiber. Its 368.1 mg of Phosphorus covers 53% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Wild Rice (Raw) Nutrition Facts
Selected: ½ cup (medium) · 85 g
303
KCAL / 85G
Carbs
63.7g
· 23% DV
Protein
12.5g
· 25% DV
Fat
0.9g
· 1% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 16% · Fat 3%
Wild Rice (Raw) nutrition facts table · ½ cup (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 303 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.95 mg | 0% |
| Total carbohydrate | 63.7 g | 23% |
| Fiber | 5.3 g | 19% |
| Protein | 12.5 g | 25% |
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 ½ Cup of Wild Rice (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 85 g | 303 kcal |
| 1 ounce (small) | 28 g | 100 kcal |
| 0.25 cup (small) | 43 g | 154 kcal |
| 1 serving (small) | 50 g | 179 kcal |
| 100 g | 100 g | 357 kcal |
| 2 serving (large) | 100 g | 357 kcal |
| 1 cup (large) | 170 g | 607 kcal |
Calculated from 357 calories per 100 g.
Frequently Asked Questions About Wild Rice (Raw)
Is raw wild rice actually rice?
No. Wild rice is the seed of an aquatic grass, not a variety of the rice plant that produces white or brown rice. Its long, dark grains have a firmer, chewier texture and a more pronounced, nutty flavor when cooked.
What is the water-to-wild-rice ratio for cooking raw wild rice?
Use about 3 cups of water for 1 cup of raw wild rice when cooking it by absorption or in a pot. Wild rice often needs more water than regular rice; if the grains are tender before the liquid is gone, drain off the excess.
How can you tell when raw wild rice is cooked?
Raw wild rice is ready when many grains have split open and the centers are tender but still pleasantly chewy. Taste a few grains rather than relying only on appearance; if the centers are chalky or hard, keep cooking and check again.
Should raw wild rice be soaked overnight?
No, soaking raw wild rice overnight is not necessary. Soaking for a few hours can shorten cooking, but it may also make the grains soften unevenly if left too long. Drain and rinse soaked grains before cooking.
Can you cook raw wild rice in a rice cooker?
Yes, you can cook raw wild rice in a rice cooker, but it may take longer than white rice. Add extra water and use a whole-grain setting if available; check the grains for tenderness and add more water if the cooker finishes before they soften.
Why does raw wild rice split open while cooking?
Raw wild rice splits as its outer hull opens while the inside absorbs water and softens. This is normal and is a useful sign of progress, not a problem with the grain; stop cooking when the centers are tender and chewy.
Can raw wild rice replace brown rice in recipes?
Sometimes, but raw wild rice is not a one-for-one cooking-time substitute for brown rice. It takes longer to soften and stays chewier, so cook it separately before adding it to casseroles, grain bowls, or other recipes.
How should you store an opened bag of raw wild rice?
Store opened raw wild rice in an airtight container in a cool, dry cupboard, away from heat and sunlight. Keeping moisture out helps preserve the dry grains and protects them from pantry pests.
Can cooked wild rice be frozen?
Yes, cooked wild rice freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw only what you need; add a little water when reheating if the grains seem dry.
Do you need to rinse raw wild rice before cooking it?
Yes, rinse raw wild rice under cool running water before cooking. Swirl the grains in a fine-mesh sieve to remove dust or loose debris, then drain them well so the cooking liquid is not clouded.
Wild Rice (Raw) Vitamins & Minerals
Vitamins
B3
5.72mg · 36% DV
B5
1.27mg · 25% DV
B6
0.33mg · 19% DV
B2
0.22mg · 17% DV
Minerals
Phosphorus
368mg · 53% DV
Copper
0.45mg · 50% DV
Manganese
1.13mg · 49% DV
Magnesium
150mg · 36% DV
Potassium ⭐
363mg · 11% DV
Sodium
5.95mg · 0% DV
Wild Rice (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Rice (Raw)
To burn the 303 calories in ½ cup (medium) (85 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 (Raw)?
Raw wild rice is the long, dark seed of an aquatic grass native to North America, especially the Great Lakes region. Despite its name, it is not the same plant as ordinary rice. The uncooked grains are hard, so rinse and cook them in water until tender before eating.
Cooked wild rice has a pleasantly nutty flavour and a firm, chewy texture. In its home region it is served as a side dish, folded into soups and salads, or paired with vegetables and game; it also works well in grain bowls for an everyday meal. It offers more fibre and protein than many familiar grain staples. Combine it with vegetables or beans for a filling meal, or mix it with white rice for a milder flavour and softer texture.
How Nutritious Is Wild Rice (Raw)?
Nutrient density
High
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 (Raw) Processed?
NOVA 1
Unprocessed
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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Wild Rice (Raw) 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 (Raw) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.43g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.