Wild rice, cooked
FDC 168897cup (164 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -7 vs Grains & pasta medianCooked wild rice scores 57 of 100, a Fair band that ranks 38th of 60 grains and pastas, trailing the category's median of 64. It has no headline nutrient in this dataset, but it sits at a modest 101 calories per 100 g with carbohydrate as the leading macronutrient.
Wild rice is typically boiled or steamed and served as a side alongside vegetables and poultry, or folded into a pilaf, valued for its chewy texture and nutty flavor. There is no notable caveat in its numbers, though cooks chasing a higher-scoring grain in this list might consider sprouted wheat instead.
See how this score is calculated, build a plate around wild rice, cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | 5% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 1.8 g | 6% |
| Sugars | 0.73 g | |
| Protein | 4 g | 8% |
| Potassium | 101 mg | 2% |
| Calcium | 3 mg | 0% |
| Iron | 0.6 mg | 3% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 0.56 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.9 mg | 0% |
| Carbohydrate | 35 g | 13% |
| Dietary fiber | 3 g | 11% |
| Sugars | 1.2 g | |
| Protein | 6.5 g | 13% |
| Potassium | 166 mg | 4% |
| Calcium | 4.9 mg | 0% |
| Iron | 0.98 mg | 5% |
| Magnesium | 52 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 168897Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, sproutedDensity 58 vs 57Oat flour, partially debrannedDensity 58 vs 57Barley malt flourDensity 58 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Wild rice is technically a grass seed rather than a true rice, cooked by simmering in water or broth until the dark husks split open to reveal a chewy, nutty grain inside. It holds its shape and bite better than white rice, which makes it a common choice for stuffings, pilafs, soups, and grain salads, often mixed with white or brown rice to balance out its firmer texture and stronger, earthier flavor.
Rinse dry wild rice before cooking and store the uncooked grain in a sealed container in a cool pantry; cooked wild rice keeps in the fridge for a few days and freezes well for longer storage. At 101 calories per 100 grams with only 3 milligrams of sodium, it's a naturally low-sodium, low-sugar grain, 0.73 grams of sugar per 100 grams, that can stand in for white rice as a side without adding much sodium to the plate. Its 1.8 grams of fiber and 3.99 grams of protein per 100 grams are modest, so it works best as a textured side grain alongside a protein and vegetables rather than as a meal's main nutrient source.
Frequently asked questions about wild rice, cooked
How many calories are in cooked wild rice?
It's moderate at 101 calories per 100 grams.
Is wild rice low in sodium?
Yes, it's naturally very low in sodium at just 3 milligrams per 100 grams.
How is wild rice cooked and used?
It's simmered in water or broth until the grains split open, then used in pilafs, stuffings, and grain salads, often mixed with white or brown rice.