Calories in
wild rice, cooked
101 kcal per 100 g Wild rice, cooked contains 101 calories per 100 grams, or about 166 calories per cup. Per 100 g it provides 4.0 g protein, 21.3 g carbohydrate and 0.3 g fat.
By calories that splits 82% carbohydrate, 15% protein, 3% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 164.0 g | 166 | 6.5 g | 35.0 g | 0.6 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 101 kcal | 166 kcal |
| Protein | 4.0 g | 6.5 g |
| Total fat | 0.3 g | 0.6 g |
| Saturated fat | 0.1 g | 0.1 g |
| Carbohydrate | 21.3 g | 35.0 g |
| Fibre | 1.8 g | 3.0 g |
| Sugars | 0.7 g | 1.2 g |
| Sodium | 3.0 mg | 4.9 mg |
| Potassium | 101.0 mg | 165.6 mg |
| Calcium | 3.0 mg | 4.9 mg |
| Iron | 0.6 mg | 1.0 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 73.9 g | 121.2 g |
USDA FoodData Central, SR Legacy (FDC ID 168897). A dash means the nutrient was not measured for this item, which is not the same as zero.
How wild rice, cooked compares
Among the 49 cereal grains and pasta items on this site, wild rice, cooked ranks 47 of 49 by calorie density, against a category average of 291 kcal per 100 g — so it is about 65% less calorie-dense than typical for its group.
It carries 4 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (166 kcal), a 70 kg adult would walk for roughly 34 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in wild rice, cooked?
Wild rice, cooked contains 101 calories per 100 g, which works out to about 166 calories per cup. It also provides 4.0 g of protein, 21.3 g of carbohydrate and 0.3 g of fat per 100 g.
What is the macro breakdown of wild rice, cooked?
By calories, wild rice, cooked is roughly 82% carbohydrate, 15% protein and 3% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 34 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the wild rice, cooked I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within cereal grains and pasta.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Wild rice, cooked". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.