How much protein is in 100g of wild rice?
4g of protein, with 101 calories.
How Much Protein Is in Wild rice?
Wild rice has 4g of protein per 100g and 101 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in wild rice
Wild rice contains 4g of protein per 100g, alongside 101 calories. That works out to 4g of protein per 100 calories, which is a low protein density — this is not primarily a protein food.
Weigh what you actually eat: 100g is a reference amount, not a portion. Multiply 4g by your portion weight and divide by 100.
To reach 30g of protein from wild rice alone you would need about 750g — which is why it works better as part of a meal than as the protein source
Wild rice compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🍞 Seitan | 25g | 370 |
| 🌾 Rolled oats (dry) | 13g | 389 |
| 🍞 Rye bread | 9g | 259 |
| 🌾 Spelt (cooked) | 6g | 127 |
| 🌾 Kamut (cooked) | 6g | 132 |
| 🌾 Freekeh (cooked) | 6g | 109 |
| 🌾 Quinoa (cooked) | 4.4g | 120 |
| 🌾 Wild rice (cooked) | 4g | 101 |
Per 100g.
Using wild rice to hit a protein target
- Protein per 100g: 4g. Calories per 100g: 101. Quality: near-complete protein.
- Higher protein than white or brown rice.
- Pair wild rice with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much wild rice do I need for 30g of protein?
About 750g of wild rice provides 30g of protein.
Is wild rice a good protein source?
Not really. At 4g per 100g it is better thought of as a supporting food than a protein source.
Keep reading
Protein in seitan25g per 100g, 370 calories.Protein in rolled oats13g per 100g, 389 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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