Cooked wild rice

Grain

Item Rating: 78/100

1 serving (164 grams) contains 166 calories, 6.5 grams of protein, 0.6 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (218.7g)

Calories		221.3
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.0 mg	0%
Total Carbohydrates		46.7 g	16%
	Dietary Fiber	4.0 g	14%
	Sugars	1.3 g
protein		8.7 g	17%
Vitamin D		0 mcg	0%
Calcium		6.7 mg	0%
Iron		0.8 mg	4%
Potassium		221.3 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.1%)

Protein: 34 cal (15.2%)

Carbs: 186 cal (81.6%)

About Cooked wild rice

Cooked wild rice is a whole grain native to North America, historically cultivated by indigenous tribes around the Great Lakes region. While not technically rice, it is a type of aquatic grass seed that resembles rice in texture and flavor. Widely used in North American and fusion cuisines, wild rice is highly regarded for its nutty, earthy flavor and chewy texture. A nutritious addition to meals, cooked wild rice provides approximately 101 calories, 21 grams of carbohydrates, 4 grams of protein, and 0.3 grams of fat per 1-cup serving. It is packed with dietary fiber, magnesium, phosphorus, manganese, and zinc, and offers small amounts of B-vitamins. It is naturally gluten-free and low in sodium, making it a versatile and healthy grain choice.

Health Benefits

• High in manganese, supporting bone development and antioxidant protection with 1 cup providing 23% of the daily recommended intake.
• Rich in dietary fiber, promoting healthy digestion and aiding in maintaining stable blood sugar levels.
• Contains magnesium, which supports muscle function and helps regulate over 300 enzymatic processes in the body.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, low-fat

Not suitable for: Low-carb, keto

Selection and Storage

Store cooked wild rice in an airtight container in the refrigerator for up to 5 days. Reheat with a splash of water to restore moisture before serving.

Common Questions About Cooked wild rice Nutrition

Is cooked wild rice high in protein?

Cooked wild rice is moderately high in protein with about 4 grams of protein per cooked cup (approximately 164 grams). While it's not as protein-dense as beans or meat, it is a good plant-based protein option for a grain.

Can I eat cooked wild rice on a low-carb or keto diet?

Cooked wild rice is not ideal for a keto diet as it contains 35 grams of carbohydrates per cooked cup. However, it can be included in a low-carb diet if consumed in smaller portions and balanced with low-carb foods.

What are the health benefits of cooked wild rice?

Cooked wild rice is rich in antioxidants, particularly phenolic compounds, which help combat oxidative stress in the body. It is also a good source of fiber (3 grams per cup), B vitamins, magnesium, zinc, and manganese, supporting digestion and overall health. Additionally, it’s naturally gluten-free, making it suitable for those with gluten intolerance.

What is a healthy portion size for cooked wild rice?

A standard serving size of cooked wild rice is 1/2 to 1 cup, which provides about 83-166 calories, depending on portion size. Pair it with proteins and vegetables for a balanced meal, as it can be filling due to its high fiber content.

How does cooked wild rice compare to white or brown rice?

Cooked wild rice has fewer calories and carbohydrates than white or brown rice and more fiber and protein. Wild rice is also higher in essential minerals like magnesium and zinc. However, it takes longer to cook due to its tougher outer husk and chewy texture.

Data Sources & Scientific References