A typical serving of wild rice (1 cup, 164 g) has about 166 calories. Per 100 g: 101 kcal, 4 g protein, 21.3 g carbs, 0.3 g fat. The same 100 g carries 1.8 g of fiber and 0.7 g of sugar. Most of the energy comes from carbohydrate.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup | 164 g | 166 kcal |
| 100 g | 100 g | 101 kcal |
Technically a grass seed, and lighter than true rice at 101 kcal per 100 g cooked. On the energy-density scale, 101 kcal per 100 g puts wild rice at the low end.
A typical serving (1 cup, 164 g) has about 166 calories, and 100 g has 101 kcal. Calories scale with weight, so double the portion means double the number.
There are 4 g of protein in 100 g of wild rice, which works out to about 6.6 g per serving (1 cup). Treat it as an energy source rather than a protein source.
There are 21.3 g of carbohydrate per 100 g of wild rice, or about 35 g in 1 cup (164 g).
Every value on this page comes from USDA FoodData Central, entry 168897 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
Snap a photo of your plate in Joules and the calories and macros for wild rice are logged for you.
Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 168897 (SR Legacy). Serving calories are computed from the per-100-g values.
