About Wild Rice
Wild rice is not technically rice but the seed of aquatic grass. It is commonly used in salads, soups, and as a side dish.
It is known for its chewy texture, nutty flavor, and high nutrient content.
How Many Calories Are in Wild Rice?
Wild rice contains around 101 calories per 100 grams (cooked), making it a light and nutritious grain option.
Wild Rice Nutrition Facts (per 100g)
| Calories | 101 kcal |
| Protein | 4 g |
| Fat | 0.3 g |
| Carbohydrates | 21 g |
| Fiber | 1.8 g |
| Sugar | 0.7 g |
| Water | 73% |
Vitamins and Minerals
- Magnesium - 32 mg
- Phosphorus - 82 mg
- Zinc - 1.3 mg
- Iron - 0.6 mg
- Potassium - 101 mg
- Vitamin B3 - 1.3 mg
Health Benefits of Wild Rice
- Higher in protein than white rice
- Rich in antioxidants
- Supports heart health
- Helps control blood sugar
- Good for digestion
- Gluten-free
Calories in Different Portions
- 100g cooked wild rice - 101 kcal
- 1 cup cooked wild rice (164g) - ~166 kcal
- 1/2 cup cooked wild rice (82g) - ~83 kcal
- 1 tablespoon cooked wild rice (15g) - ~15 kcal
Popular Ways to Eat Wild Rice
- Salads
- Soups
- Grain bowls
- Side dishes
- Stuffed vegetables
- Healthy recipes
Are Wild Rice Good for Weight Loss?
Yes. Wild rice supports weight loss due to its protein and fiber content, helping you stay full longer.
Additional Facts
- Not a true rice grain
- Native to North America
- Higher in nutrients than white rice
- Distinct chewy texture
Possible Downsides
Wild rice is generally safe, but it is more expensive than regular rice and takes longer to cook.
FAQ
Is wild rice healthy?
Yes, wild rice is very nutritious and rich in protein and antioxidants.
Is wild rice gluten-free?
Yes, wild rice is naturally gluten-free.
Can I eat wild rice every day?
Yes, wild rice can be part of a healthy daily diet.