Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Wild Rice, Raw?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 101 kcal | 4.2g |
| 100g | 357 kcal | 14.7g |
| 1 cup | 571 kcal | 23.5g |
A wild rice, raw contains 357 calories per 100g. A typical 1 cup (160g) provides about 571 calories. Wild Rice, Raw is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Wild Rice, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (160g) |
|---|---|---|
| Calories | 357 kcal | 571 kcal |
| Protein | 14.7g | 23.5g |
| Carbohydrates | 74.9g | 119.8g |
| of which Sugars | 2.5g | 4.0g |
| Fat | 1.1g | 1.8g |
| of which Saturates | 0.2g | 0.3g |
| Fibre | 6.2g | 9.9g |
| Sodium | 7.0mg | 11mg |
| Potassium | 427.0mg | 683mg |
| Calcium | 21.0mg | 34mg |
| Iron | 2.0mg | 3.2mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 1.0µg | 2µg |
| Selenium | 2.8µg | 4µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% 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.
- High in protein (29% DV) — an excellent source
- High in carbohydrates (27% DV) — an excellent source
- High in fibre (22% DV) — an excellent source
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- A good source of iron (11% DV)
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 18% DV
- Protein: 29% DV
- Carbohydrates: 27% DV
- Fibre: 22% DV
- Fat: 1% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 9% DV
- Calcium: 2% DV
- Iron: 11% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 5% DV
- Riboflavin (B2): 23% DV
Useful for tracking wild rice, raw
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
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, raw 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, raw 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.
Does wild rice, raw fit your diet?
Fibre intake
Wild Rice, Raw provides 6.2g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in wild rice, raw per 100g?
Wild Rice, Raw contains 357 calories per 100g, based on USDA reference data.
Is wild rice, raw high in calories?
A 1 cup of wild rice, raw (160g) has around 571 calories — roughly 29% of a 2,000-calorie daily intake.
Is wild rice, raw good for weight loss?
Wild Rice, Raw is fairly calorie-dense at 357 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 571 calories.
How much protein is in wild rice, raw?
Wild Rice, Raw contains 14.7g of protein per 100g.
Is wild rice, raw a good source of fibre?
Yes — wild rice, raw provides 6.2g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does wild rice, raw compare to margarine-like spread, benecol light spread?
Wild Rice, Raw has 357 calories per 100g, close to margarine-like spread, benecol light spread at 357 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of wild rice, raw for 20g of protein?
With 14.7g of protein per 100g, you'd need roughly 136g of wild rice, raw to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to wild rice, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wild Rice, Raw (this page) | 357 kcal | 14.7g | 74.9g | 1.1g |
| Margarine-like Spread, Benecol Light Spread | 357 kcal | 0.0g | 5.7g | 38.7g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Corn Flakes | 357 kcal | 7.5g | 84.1g | 0.4g |
| Cereals Ready-to-eat, General Mills, Kix | 357 kcal | 7.7g | 82.8g | 3.5g |
| Cereals Ready-to-eat, Ralston Tasteeos | 357 kcal | 10.7g | 75.5g | 5.4g |
| Cereals, Wheatena, Dry | 357 kcal | 13.1g | 75.6g | 2.9g |
| Cereals Ready-to-eat, Kellogg'S, Reduced Sugar Frosted Flakes Cereal | 357 kcal | 5.6g | 87.3g | 0.4g |
More kit for wild rice, raw tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
Build Your Own Supplement Blend
Choose exactly what's in it — a personalised daily supplement mixed to order in the UK from 200+ ingredients, no fillers or proprietary blends.
Build Your Blend →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.