Ingredient swap
Wild Rice vs Brown Rice
Wild rice has about twice the protein of brown rice and slightly fewer calories per 100 g. It is chewier and takes a little longer to cook.
How to swap
1:1 by dry weight. Start the wild rice about 10 minutes before the brown rice so they finish together.
Side by side
| Per 100 g | Wild Rice | Brown Rice |
|---|---|---|
| Calories | 357 | 367 |
| Protein | 14.7 gbetter | 7.5 g |
| Carbs | 74.9 g | 76.2 g |
| Fat | 1.1 g | 3.2 g |
| Fiber | 6.2 gbetter | 3.6 g |
| Sugar | 2.5 g | 0.7 gbetter |
| Sodium | 7 mg | 4 mgbetter |
| 1 cup weighs | 160 g | 190 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use brown rice instead of wild rice?
1:1 by dry weight. Start the wild rice about 10 minutes before the brown rice so they finish together.
Which has more protein?
Wild Rice, with 14.7 g per 100 g versus 7.5 g.
Which has fewer calories?
Wild Rice, with 357 calories per 100 g.