Grains & Legumes
Wild Rice, cooked Nutrition Facts
Cooked wild rice features distinctive long, dark grains with a firm, chewy texture and earthy, nutty flavor that adds depth to any dish. Despite being lower in calories than many grains, it provides exceptional protein and nutrient density.
Nutrition Facts
Per 100g serving
Calories101
% Daily Value*
Total Fat
0.3g0%
Saturated Fat
0.1g0%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
3mg0%
Total Carbohydrate
21.3g7%
Dietary Fiber
1.8g6%
Total Sugars
0.7g
Protein
4.0g8%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.2mg1%
Vitamin K
0.5mcg0%
Vitamin B6
0.1mg6%
Vitamin B12
-0%
Folate
27mcg7%
Calcium
6mg0%
Iron
0.6mg3%
Potassium
127mg3%
Magnesium
52mg12%
Zinc
1.7mg15%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓High protein content supports muscle health and satiety
- ✓Rich in fiber and low glycemic index for blood sugar control
- ✓Excellent source of zinc for immune function
Best For
Holiday stuffing and side dishesMixed grain pilafsSoups and casseroles
Storage
Refrigerate cooked wild rice in an airtight container and use within 4-5 days. Freezes well for up to 6 months in portioned containers.
Serving Sizes
100g101 cal
1 cup cooked166 cal
1/2 cup cooked83 cal
Frequently Asked Questions
How long does wild rice take to cook?
Wild rice typically takes 45-60 minutes to cook until tender. The grains are done when they've burst open and the white interior is visible.
Can you eat wild rice every day?
Yes, wild rice is nutritious and safe for daily consumption. Its high protein, fiber, and mineral content make it an excellent dietary staple.
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AI-powered nutrition tracking with complete macros and micronutrients