How healthy is wild rice?
Is wild rice healthy? Yes, in sensible portions. Wild rice scores 35/100 on the HowHealthyIs Score: 100 g provides 101 kcal, 4 g protein and 32 mg magnesium. Wild rice is a seed with more protein than most rice and fewer calories per cup than brown rice. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Wild rice ranks higher than 35% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Magnesium8%
- Fiber6%
- Iron3%
- Potassium2%
- Vitamin E2%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 29 minus 0 = 29. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in wild rice?
Calories166kcal
Protein6.5g
Carbohydrates35g
Fat0.6g
Fiber3g
Sugars1.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 101 kcal | 166 kcal | |
| Protein | 4 g | 6.5 g | 13% |
| Carbohydrates | 21 g | 35 g | 13% |
| Fiber | 1.8 g | 3 g | 11% |
| Sugars | 0.7 g | 1.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.6 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | 0.4 mg | 3% |
| Minerals | |||
| Calcium | 3 mg | 4.9 mg | 0% |
| Iron | 0.6 mg | 1 mg | 5% |
| Potassium | 101 mg | 166 mg | 4% |
| Magnesium | 32 mg | 52 mg | 12% |
| Sodium | 3 mg | 4.9 mg | 0% |
Source: USDA FoodData Central, "Wild rice, cooked" (FDC 168897). Values rounded.
Why is wild rice good for you?
- 6.5 g protein in 1 cup cooked, 13% of the daily value. Protein contributes to the maintenance of muscle mass.
- 52 mg magnesium in 1 cup cooked, 12% of the daily value. Magnesium contributes to normal muscle function.
- 3 g fiber in 1 cup cooked, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Mixed with brown rice
- Soups and salads
What should you watch out for?
- Nothing notable for most people.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does wild rice compare?
Common questions about wild rice
How many calories are in wild rice?
100 g of wild rice has 101 kcal. A typical portion, 1 cup cooked (164 g), has about 166 kcal.
How much protein is in wild rice?
Wild rice has 4 g of protein per 100 g, or about 6.5 g in 1 cup cooked.
Is wild rice good for weight loss?
Wild rice is fairly calorie-dense (101 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 166 kcal.