Protein Duel › Protein chart › Wild rice
How much protein is in wild rice?
4 g per 100 g cooked
Quick facts
- 6.6 gIn 1 cup (about 165 g).
- #148Out of 223 foods on our protein chart.
- 750 gNeeded for 30 g of protein.
About wild rice
Wild rice is low in protein. Grains have modest protein per 100 g, especially once cooked and swollen with water, but it adds up because we eat them in large amounts.
Not sure how much protein you need in a day? Work it out with the protein calculator.
How it compares
Protein per 100 g, next to the foods closest to it on the chart and a few everyday staples.
| Food | Protein / 100 g |
|---|---|
| Chicken breast (cooked)Lean meat | 31 g |
| Egg (cooked)Egg | 13 g |
| Greek yogurtDairy | 10 g |
| Lentils (cooked)Legume | 9 g |
| TofuSoy product | 8 g |
| Egg noodles (cooked)Grain | 4.5 g |
| Quinoa (cooked)Pseudo-grain | 4.4 g |
| Wild rice (cooked)Grain | 4 g |
| Amaranth (cooked)Pseudo-grain | 3.8 g |
| Couscous (cooked)Grain | 3.8 g |
More grain
- Wheat germ · 23 g
- Oats · 13 g
- Popcorn · 13 g
- Rice cakes · 8.2 g
- Cornflakes · 7.5 g
- Whole wheat pasta · 6 g
- Pasta · 5.8 g
- Spelt · 5.5 g
- All grains and bread ranked ›
- All vegan foods ranked ›
FAQ
How much protein is in wild rice?
Wild rice cooked has 4 g of protein per 100 g. A typical serving, 1 cup (about 165 g), gives you roughly 6.6 g.
Is wild rice high in protein?
Wild rice is low in protein. With 4 g per 100 g it ranks #148 of the 223 foods on our protein chart.
How much wild rice do I need to eat for 30 g of protein?
About 750 g of wild rice cooked, which is far more than anyone eats in one go, so it isn't a practical way to get protein.
Would you have guessed 4 g? Two foods, one guess: higher or lower.
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