How Much Protein Is In Wild Rice?
The chewy, earthy seed of an aquatic grass — not true rice — with more protein than brown rice.
Protein per 1 cup cooked (164g)
6.6
g% Daily Value
Complete Nutrition Facts for Wild Rice
Per 1 cup cooked (164g)
1.1g
sugar
Essential Amino Acids in Wild Rice
Per 1 cup cooked (164g)
Limiting amino acid: Lysine.
171mg
Histidine
274mg
Isoleucine
453mg
Leucine
279mg
Lysine
195mg
Methionine
320mg
Phenylalanine
208mg
Threonine
80mg
Tryptophan
380mg
Valine
More About Wild Rice
About Protein in Wild Rice
A serving of Wild Rice (164g) contains 6.6g of protein, which is 13% of the recommended daily value based on a 2,000 calorie diet.
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. When planning your meals, consider that wild rice is a moderate source of protein compared to other grains & cereals.
Compare Protein in Similar Foods
See how Wild Rice compares to other grains & cereals.
Sweet Potato
per 1 medium (130g)
2.1g
Potato
per 1 medium (150g)
3.2g
Rice
per 1 cup cooked (158g)
4.3g
Brown Rice
per 1 cup cooked (195g)
5.3g
Source: USDA FoodData Central | FDC ID: 168897 | Last updated: 2026-08-11
Trusted & Verified Nutritional Information
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Laboratory Analyzed
Peer Reviewed
Regularly Updated
Browse by Category
Explore foods organized by type
Explore Nutrition Information
Browse our comprehensive nutrition databases and guides