Wild Rice
One level US cup of wild rice weighs 160 g (5.6 oz). A tablespoon is 10 g. Per 100 g: 357 calories and 14.7 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 3.3 g | 0.12 oz | 11.8 | 0.49 g | 2.5 g | 0.04 g |
| 1 tablespoon | 10 g | 0.35 oz | 35.7 | 1.5 g | 7.5 g | 0.11 g |
| ¼ cup | 40 g | 1.4 oz | 143 | 5.9 g | 30 g | 0.44 g |
| ⅓ cup | 53.3 g | 1.9 oz | 190 | 7.8 g | 39.9 g | 0.59 g |
| ½ cup | 80 g | 2.8 oz | 286 | 11.8 g | 59.9 g | 0.88 g |
| 1 cup | 160 g | 5.6 oz | 571 | 23.5 g | 120 g | 1.8 g |
| 2 cups | 320 g | 11.3 oz | 1,142 | 47 g | 240 g | 3.5 g |
Raw vs cooked weight
Rinse, then simmer 1 part wild rice in 3 parts water for 45 to 55 minutes, until the grains split open. Drain any extra water.
Calories and protein stay the same when cooking; only water weight is added.
Nutrition
Bars show grams per 100 g. Calories come 16% from protein, 81% from carbs and 3% from fat.
Wild Rice gets most of its calories from carbohydrates: about 16% from protein, 81% from carbs and 3% from fat. One cup (160 g) has 571 calories, 23.5 g protein and 9.9 g fiber.
How to measure
Pour it into the cup and shake gently to level. For tracking, weigh it dry on a scale before cooking.
Tips from the kitchen
- Wild rice is the seed of an aquatic grass, not true rice.
- Weigh it dry for macro tracking.
- Mix it half and half with brown rice for a cheaper, faster pilaf.
Common questions
How many grams is 1 cup of wild rice?
One level US cup of wild rice weighs about 160 g (5.6 oz).
How many grams is 1 tablespoon of wild rice?
One level tablespoon weighs about 10 g, and one teaspoon about 3.3 g.
How much protein is in 100 g of wild rice?
100 g has 14.7 g protein, 74.9 g carbs, 1.1 g fat and 357 calories.
How much does 100 g of dry wild rice weigh after cooking?
About 310 g. It absorbs water, so the weight goes up about 3.1 times while the calories stay the same.