Food guide

Wild Rice

An aquatic grass seed with more protein and fewer calories than brown rice.

Whole GrainsPlant-BasedProtein-Rich

Wild Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of wild rice, cooked for fair comparison. Typical serving: 1 cup cooked (164 g) — 166 kcal per 164 g serving.

Nutrition information for Wild Rice
Nutrient	Per 100 g	Per serving (164 g)	Per 100 kcal
Energy	101 kcal	166 kcal	100 kcal
Protein	4 g	6.5 g	3.9 g
Carbohydrate	21.3 g	35 g	21.1 g
Fat	0.4 g	0.6 g	0.4 g
Fibre	1.8 g	3 g	1.8 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of wild rice, with a typical serving and FDA Daily Value for adults.

Micronutrients for Wild Rice
Nutrient	Per 100 g	Per serving (164 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.24 mg	0.39 mg	2%
Vitamin K	0.5 µg	0.82 µg	<1%
Thiamin	0.052 mg	0.085 mg	4%
Riboflavin	0.087 mg	0.14 mg	7%
Niacin	1.3 mg	2.1 mg	8%
Vitamin B6	0.14 mg	0.23 mg	8%
Folate	26 µg	42.6 µg	7%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.15 mg	0.25 mg	3%
Choline	10.2 mg	16.7 mg	2%
Minerals
Calcium	3 mg	4.9 mg	<1%
Iron	0.6 mg	0.98 mg	3%
Magnesium	32 mg	52.5 mg	8%
Phosphorus	82 mg	134 mg	7%
Potassium	101 mg	166 mg	2%
Sodium	3 mg	4.9 mg	<1%
Zinc	1.3 mg	2.1 mg	12%
Selenium	0.8 µg	1.3 µg	1%
Copper	0.12 mg	0.2 mg	13%
Manganese	0.28 mg	0.46 mg	12%

Source: USDA FoodData Central — Wild rice, cooked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat wild rice?

Higher protein than brown or white rice per serving.
Distinctive chewy texture that stands up in cold salads.
Naturally gluten-free.

How to include it

Cook in stock and cool for a salad with cranberries and pecans.
Blend half-and-half with brown rice to cut the cost.
Serve under roast chicken or mushrooms.

Things to consider

Expensive compared with other grains; blends stretch it further.
Takes 45 minutes to cook.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g

per 100 g · Typical serving: 100 g cooked

Quinoa, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsPlant-Based

Quinoa, cooked

A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.

kcal: 120
protein: 4.4 g
fibre: 2.8 g

per 100 g · Typical serving: 100 g cooked

Mushrooms, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesPlant-Based

Mushrooms, raw

Savoury, near-calorie-free fungi with B vitamins, selenium and vitamin D when UV-exposed.

kcal: 21
protein: 3.1 g
fibre: 1 g

per 100 g · Typical serving: 1 cup sliced, raw white mushrooms (70 g)

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