Wild Rice: Calories, Nutrition Facts, and Health Benefits (2026)

Wild rice contains 166 calories per 1 cup cooked (164 g), providing 6.5 g of protein, 34.9 g of carbohydrates, and 3 g of fiber. It has 0 mg of vitamin C and 166 mg of potassium, making it a nutritious option.

This page explores the nutritional profile of wild rice, including its health benefits and how it compares to other grains. We will examine its calorie content, macronutrients, and impact on blood sugar levels.

Wild Rice Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for wild rice per 1 cup cooked and per 100 g serving.

Values are for 1 cup cooked (164 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	166	101	8%
Protein	6.5 g	4.0 g	13%
Carbohydrates	34.9 g	21.3 g	13%
Fiber	3.0 g	1.8 g	11%
Sugar	1.2 g	0.7 g	-
Fat	0.6 g	0.3 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	166 mg	101 mg	4%
Magnesium	52 mg	32 mg	12%
Folate	43 mcg	26 mcg	11%

About 82% of wild rice calories come from carbohydrates, 15% from protein and 3% from fat.

Wild Rice by Health Goal

Here, we assess how wild rice rates against common dietary goals, highlighting its suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	166 calories per serving with 3 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 14 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Good	3 g fiber per serving supports regularity
Heart health	Good	Potassium (166 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (6.5 g); best as a vitamin-rich choice, not a protein source

Wild Rice and Blood Sugar

Glycemic index: 45. Glycemic load: 14 per serving.

Wild Rice has a glycemic index of about 45 and a glycemic load of around 14 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Wild Rice Compares to Other Grains

The comparison table below illustrates how wild rice stacks up against other grains in terms of nutrition and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Wild Rice	101	4.0	1.8	21.3
Brown Rice	123	2.7	1.6	25.6
Quinoa	120	4.4	2.8	21.3
Farro	130	5.0	3.5	26.0

Wild Rice Myths, Checked

Wild rice is a type of rice , Misleading. It is the seed of an aquatic grass, not true rice.

Wild rice has little nutrition , False. It has more protein and fiber than white rice.

How to Track Wild Rice

Grains swell as they cook, so a cup of cooked wild rice is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log wild rice accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of wild rice?

One cup of cooked wild rice contains 166 calories, making it a low-calorie grain option for meals.

Is wild rice good for weight loss?

Wild rice can be beneficial for weight loss due to its high fiber content, which promotes satiety, with 3 g of fiber per cup.

Can people with diabetes eat wild rice?

People with diabetes can include wild rice in their diet, as it has a glycemic index of about 45, indicating a moderate impact on blood sugar.

How much protein is in wild rice?

Wild rice contains 6.5 g of protein per cup, making it a good plant-based protein source.

Is wild rice high in sugar?

Wild rice is low in sugar, with only 1.2 g of sugar per cup, making it a suitable choice for those monitoring their sugar intake.

Is wild rice actually rice?

Despite its name, wild rice is not true rice; it is actually a seed from aquatic grasses and is classified as a whole grain.

Key Takeaways

• Wild rice has 166 calories per cup cooked.
• It provides 6.5 g of protein and 3 g of fiber.
• The glycemic index of wild rice is about 45.
• Wild rice contains 0 mg of vitamin C.
• It offers 166 mg of potassium per serving.
• Wild rice is not a true rice, but a seed from aquatic grasses.