Wild Rice vs Brown Rice: Calories and Nutrition Compared (2026)

Wild rice contains 4.0 g of protein and 101 calories, while brown rice has 2.3 g of protein and 112 calories. Therefore, wild rice is higher in protein and lower in calories.

Wild rice and brown rice are two popular whole grains with varying nutritional benefits. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Wild Rice and Brown Rice?

Wild rice is a type of aquatic grass that produces edible grains, often considered a whole grain. It is known for its nutty flavor and chewy texture. Brown rice is a whole grain rice that has had only the outer hull removed, retaining its bran and germ. It is commonly used as a staple food in many diets.

Wild Rice vs Brown Rice: Nutrition Side by Side

Below is a side-by-side comparison of wild rice and brown rice, showcasing their nutritional differences.

Nutrient (per 100 g)	Wild rice (cooked)	Brown rice (cooked)
Calories	101 kcal	112 kcal
Protein	4.0 g	2.3 g
Carbs	21.3 g	23.5 g
Sugar	0.7 g	0.4 g
Fat	0.3 g	0.8 g
Fiber	1.8 g	1.8 g
Sodium	3 mg	1 mg

Which Is Better, Wild Rice or Brown Rice?

For weight loss: Wild rice has 101 calories, while brown rice has 112 calories. Choosing wild rice may be more beneficial for those aiming for weight loss.

For muscle and protein: Wild rice contains 4.0 g of protein compared to brown rice's 2.3 g. Therefore, wild rice is a better option for those looking to increase protein intake.

For low-carb or low-sugar: Wild rice has 21.3 g of carbs and 0.7 g of sugar, while brown rice contains 23.5 g of carbs and 0.4 g of sugar. Wild rice is slightly lower in carbs.

How to Track Wild rice and Brown rice Accurately

It's easy to misjudge portion sizes and macronutrient content when comparing different grains. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use only and should not be considered medical advice. Always consult a nutritionist for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Wild rice has 4.0 g of protein, while brown rice has 2.3 g. Therefore, wild rice contains more protein.

Which has fewer calories?

Wild rice has 101 calories, while brown rice has 112 calories. Thus, wild rice has fewer calories.

What is the carbohydrate content?

Wild rice contains 21.3 g of carbs, while brown rice has 23.5 g of carbs. Wild rice has lower carbohydrate content.

How much sugar is in each type of rice?

Wild rice has 0.7 g of sugar, while brown rice contains 0.4 g of sugar. Brown rice has less sugar.

What is the fat content of wild rice?

Wild rice contains 0.3 g of fat per 100 g, while brown rice has 0.8 g of fat. Wild rice is lower in fat.

How much fiber is in brown rice?

Both wild rice and brown rice contain 1.8 g of fiber per 100 g. Their fiber content is equal.

Key Takeaways

• Wild rice has 101 calories per 100 g.
• Brown rice has 112 calories per 100 g.
• Wild rice contains 4.0 g of protein.
• Brown rice contains 2.3 g of protein.
• Wild rice has 21.3 g of carbs.
• Brown rice has 23.5 g of carbs.