Wild Rice Nutrition Facts

Calories, fat, protein, and carbohydrate values for Wild Rice.


There are 166 calories in Wild Rice.


Nutrition Facts
Wild Rice
Serving Size:


cup (164 grams)

Amount Per Serving
Calories from Fat 5
Calories 166

% Daily Value*

Total Fat 0.6 grams

Saturated Fat 0.1 grams

Polyunsaturated Fat 0.3 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 4.9 milligrams

Potassium 166 milligrams

Total Carbohydrates 35 grams

Dietary Fiber 3 grams

Sugars 1.2 grams
Protein 6.5 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Rice

How long would it take to burn off 170 KCal?
Walking (3mph) 45 minutes
Running (6mph) 16 minutes
Bicycling (10mph) 23 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Wild rice, a unique and nutritious grain, offers a delicious alternative to traditional rice varieties. Unlike regular rice, wild rice is not actually rice, but rather the edible seed of an aquatic grass. In this expert article, we will explore the characteristics, benefits, and drawbacks of wild rice to provide you with valuable insights into this healthy grain.


Wild rice has distinct characteristics that set it apart from other grains:

  1. Nutty and earthy flavor: One of the distinguishing characteristics of wild rice is its flavor profile. It has a nutty and earthy flavor that adds a delightful complexity to a variety of dishes.
  2. Longer grain and thicker hull: Compared to regular rice, wild rice has longer grains and a thicker, more rigid hull. This unique texture contributes to its chewiness and enhances the overall eating experience.


Incorporating wild rice into your diet can provide several benefits:

  1. Nutrient-Dense: Wild rice is a powerhouse of essential nutrients. It is rich in minerals such as potassium and iron, making it a valuable addition to a balanced diet. In addition, wild rice is a great source of plant protein, making it an excellent choice for vegetarians and vegans.
  2. High in fiber: Wild rice is packed with fiber, which promotes healthy digestion and helps keep you feeling full. Fiber may also support heart health by lowering cholesterol.
  3. Antioxidant-rich: Wild rice contains antioxidants that help protect the body from cellular damage caused by free radicals. These antioxidants contribute to overall well-being and help fight oxidative stress.
  4. Low Fat: For those watching their fat intake, wild rice is a great option. It is naturally low in fat, especially saturated fat, making it a heart-healthy choice.


While wild rice offers many benefits, it’s important to consider some potential drawbacks:

  1. Longer cooking time: Compared to regular rice, wild rice typically requires a longer cooking time. It can take about 45-60 minutes to cook thoroughly. However, the extra time is well worth it for the unique texture and flavor it provides.
  2. Higher cost: Wild rice is generally more expensive than regular rice. The complicated harvesting process and limited availability contribute to its higher price. However, considering its nutritional value and distinctive flavor, many people find it worth the investment.
  3. Potential Allergens: Although rare, some individuals may have an allergy or sensitivity to wild rice. If you have a known sensitivity to grasses or aquatic plants, it is advisable to consult a healthcare professional before incorporating wild rice into your diet.


Wild rice offers a tasty and nutritious alternative to regular rice. With its nutty flavor, chewy texture, and abundant health benefits, it is an excellent choice for individuals looking to diversify their grain options. Despite its longer cooking time and higher cost, the unique qualities and nutritional value of wild rice make it a worthwhile addition to a well-rounded diet. Consider incorporating this healthy grain into your meals for a delicious and nutritious culinary experience.

Questions and Answers

What is the difference between wild rice and ordinary rice?

Wild rice is different from ordinary rice in several ways. While wild rice is actually an aquatic grass with edible seeds, regular rice is a true grain. Wild rice has longer grains, a thicker and stiffer hull, and a nuttier, earthier flavor than regular rice.

Is wild rice healthier than brown rice?

Yes, wild rice is considered a healthier option compared to white rice. It is rich in antioxidants, minerals, and fiber. In addition, wild rice contains fewer calories and less fat than many varieties of regular rice.

How long does it take to cook wild rice?

Wild rice takes longer to cook than regular rice. It typically takes about 45-60 minutes to cook thoroughly. You can reduce the cooking time by soaking the wild rice overnight or using a pressure cooker.

Can wild rice be used as a gluten-free alternative?

Yes, wild rice is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease. It can be used to replace gluten-containing grains such as wheat, barley, and rye in a variety of recipes.

Can I mix wild rice with other types of rice?

Absolutely! Mixing wild rice with other types of rice can create a flavorful and textured blend. It can enhance both the flavor and appearance of dishes. Experiment with different ratios to find your favorite combination of wild rice and other types of rice.