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How Many Calories in Wild Rice, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 29 kcal | 1.1g |
| 100g | 101 kcal | 4.0g |
| 1 cup | 166 kcal | 6.6g |
A wild rice, cooked contains 101 calories per 100g. A typical 1 cup (164g) provides about 166 calories. Wild Rice, Cooked is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wild Rice, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (164g) |
|---|---|---|
| Calories | 101 kcal | 166 kcal |
| Protein | 4.0g | 6.6g |
| Carbohydrates | 21.3g | 34.9g |
| of which Sugars | 0.7g | 1.1g |
| Fat | 0.3g | 0.5g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 1.8g | 3.0g |
| Sodium | 3.0mg | 5mg |
| Potassium | 101.0mg | 166mg |
| Calcium | 3.0mg | 5mg |
| Iron | 0.6mg | 1.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.8µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- Calories: 5% DV
- Protein: 8% DV
- Carbohydrates: 8% DV
- Fibre: 6% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 2% DV
- Calcium: 0% DV
- Iron: 3% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 8% DV
Useful for tracking wild rice, cooked
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether wild rice, cooked is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out wild rice, cooked for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in wild rice, cooked per 100g?
Wild Rice, Cooked contains 101 calories per 100g, based on USDA reference data.
Is wild rice, cooked high in calories?
A 1 cup of wild rice, cooked (164g) has around 166 calories — roughly 8% of a 2,000-calorie daily intake.
Is wild rice, cooked good for weight loss?
At 101 calories per 100g, wild rice, cooked is relatively low in calories and can fit well into a weight-loss diet. A 1 cup provides about 166 calories.
How much protein is in wild rice, cooked?
Wild Rice, Cooked contains 4.0g of protein per 100g.
Is wild rice, cooked a good source of fibre?
Wild Rice, Cooked is relatively low in fibre at 1.8g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does wild rice, cooked compare to puddings, banana, dry mix, regular, prepared with 2% milk?
Wild Rice, Cooked has 101 calories per 100g, close to puddings, banana, dry mix, regular, prepared with 2% milk at 101 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wild rice, cooked for 20g of protein?
With 4.0g of protein per 100g, you'd need roughly 500g of wild rice, cooked to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wild rice, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wild Rice, Cooked (this page) | 101 kcal | 4.0g | 21.3g | 0.3g |
| Puddings, Banana, Dry Mix, Regular, Prepared with 2% Milk | 101 kcal | 2.9g | 18.4g | 1.7g |
| Puddings, Vanilla, Dry Mix, Regular, Prepared with 2% Milk | 101 kcal | 2.9g | 18.5g | 1.7g |
| Teff, Cooked | 101 kcal | 3.9g | 19.9g | 0.7g |
| Lasagna with Meat & Sauce, Low-fat, Frozen Entree | 101 kcal | 6.8g | 13.5g | 2.2g |
| Kashi Pesto Pasta Primavera, Frozen, Unprepared | 101 kcal | 3.8g | 13.0g | 3.8g |
| Salad Dressing, Italian Dressing, Commercial, Reduced Fat | 102 kcal | 0.4g | 10.0g | 6.7g |
More kit for wild rice, cooked tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.