Grains
Wild Rice
Overview
Why eat wild rice?
Wild rice is actually the seed of an aquatic grass, and it brings more protein and minerals to the plate than most cooked grains for modest calories. A cooked cup delivers about 166 calories, 6.5 g of protein and useful amounts of zinc, copper and magnesium, making it a satisfying base for bowls, soups and salads.
Good to know: Wild rice is naturally very low in sodium at about 5 mg per cup, so most of the salt in a finished dish comes from what you add during cooking.
More protein than usual
A 1-cup serving supplies 6.5 g of protein (13% DV), which supports muscle repair and helps a grain-based meal feel filling for longer.
Zinc and copper
One cup covers 20% DV for zinc and 22% DV for copper, two minerals your immune system and red blood cells rely on daily.
Magnesium for energy
With 52 mg of magnesium per cup (12% DV), wild rice contributes to the mineral that powers hundreds of enzyme reactions, including energy release from food.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in wild rice?
Calories
101kcal
Protein
4g
Carbs
21g
Fat
0.34g
Fiber
1.8g
Sugars
0.73g
Minerals
- Calcium3 mg0%
- Iron0.6 mg3%
- Magnesium32 mg8%
- Phosphorus82 mg7%
- Potassium101 mg2%
- Sodium3 mg0%
- Zinc1.3 mg12%
- Copper0.12 mg13%
- Selenium0.8 µg1%
Vitamins
- Vitamin E0.24 mg2%
- Vitamin K0.5 µg0%
- Thiamin (B1)0.05 mg4%
- Riboflavin (B2)0.09 mg7%
- Niacin (B3)1.3 mg8%
- Vitamin B60.14 mg8%
- Folate26 µg7%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about wild rice
Ask NutriSeek
Questions about wild rice
Keep exploring
More Grains
Source: USDA FoodData Central, “Wild rice, cooked” (SR Legacy, FDC ID 168897).View the USDA record ↗ (opens in a new tab).