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Wild Rice, Cooked

Wild Rice, Cooked

EverydayCooked

Wild rice is a nutrient-dense, gluten-free grain harvested from aquatic grasses native to North America, not a true rice. When cooked, its long, dark grains split open to reveal a chewy interior with a robust nutty flavor and earthy aroma. It contains nearly double the protein and fiber of white or brown rice, while providing essential minerals like manganese and phosphorus. This whole grain requires longer cooking times than conventional rice and is frequently used in stuffings, salads, and as a gourmet side dish.

Macro Impact

A 1 cup serving contains 166 calories, 7g protein, 35g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 166 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (164 g)
Amount per serving
Calories166
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate35g
13%
Dietary Fiber3g
11%
Total Sugars1g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron1.0mg
5%
Potassium166mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
3 / 28 g
11%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
31 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
17%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
16%
Phenylalanine
0 / 2 g
16%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
18%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
12%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
43 / 400 mcg
11%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
5 / 1k mg
0%
Copper
0 / 1 mg
22%
Iron
1 / 13 mg
8%
Magnesium
53 / 370 mg
14%
Manganese
1 / 2 mg
23%
Phosphorous
135 / 700 mg
19%
Potassium
166 / 3k mg
6%
Selenium
1 / 55 mcg
2%
Sodium
5 / 2.3k mg
0%
Zinc
2 / 10 mg
23%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
4 / 150 mcg
3%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
121 g
Caffeine
0 mg
Choline
17 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Wild rice, cooked. USDA Standard Reference, Legacy. Food ID 168897.
  2. 2.Grains, rice, wild, cooked. Canadian Nutrient File. Food ID 4450.
  3. 3.Rice, wild, boiled, no added salt. Australian Nutrient Database. Public Food Key F007683.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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