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Wild rice, cooked
4 g protein per 100 g, 6.6 g per 1 cup cooked.
Updated 2026-10-23 - data v2026-10-23.1
USDA FoodData Central nutrition for Wild rice, cooked, per 100 g and per 1 cup cooked (164 g).
Nutrition
| kcal | P | C | F | |
|---|---|---|---|---|
| Per 100 g | 103 | 4 | 21 | 0.3 |
| Per serving (1 cup cooked, 164 g) | 169 | 6.6 | 34.4 | 0.5 |
Protein per 100 kcal: 3.9 g
Cost
Cost per serving $0.50–$1.50
Cost midpoint $1.00
Cost per 10 g protein: $1.52
Diet and scores
Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free, Real Food (based on the 2025–2030 Dietary Guidelines)
Longevity: none noted.
Recipes using this food
None yet.
Nutrition values match USDA FoodData Central (estimate). Not medical advice.
USDA FDC ID: not yet linked.
Cite as: Macro Friendly Meals, "Wild rice, cooked nutrition", https://macrofriendlymeals.com/foods/wild-rice-cooked, data v2026-10-23.1.