Protein content
A 1 cup cooked serving of wild rice contains 6.5 g of protein - a moderate source of protein, about 13% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup cooked (164 g) |
|---|---|
| Protein per serving | 6.5 g |
| Protein per 100 g | 3.99 g |
| Calories per serving | 166 kcal |
| Protein density | 16% of calories |
| Share of 50 g Daily Value | 13% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #168897 |
A typical 1 cup cooked serving of wild rice contains 6.5 grams of protein (3.99 g per 100 g), which makes it a moderate source of protein. That covers roughly 13% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 16% of the calories in wild rice come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, wild rice ranks 23rd by protein per serving, and 408th out of all 796 foods on the site. Set against couscous, another grain entry in the database, a serving carries about 0.5 g more protein (couscous has 6 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 164 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A grass seed rather than true rice, with more protein than white rice.
Source: USDA FoodData Central #168897 - "Wild rice, cooked" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Wild rice has 3.99 g of protein per 100 g. A typical 1 cup cooked serving (164 g) provides 6.5 g.
No. Wild rice is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of wild rice contains 6.5 g of protein, about 13% of the 50 g reference Daily Value.
Wild rice is a moderate source of protein, and about 16% of its calories come from protein, which makes it more of an energy food than a protein food. Set against couscous, another grain entry in the database, a serving carries about 0.5 g more protein (couscous has 6 g per 1 cup cooked).
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