Wild rice has 369 kcal and 12.8 g protein per 100 g dry. Despite the name, wild rice is actually a grass seed – not a true rice. Its 4.3 g fiber per 100 g provides a caloric discount: fiber yields roughly 2 kcal/g instead of 4. Higher whole grain intake is linked to lower mortality (Reynolds et al., Lancet 2019).
How should I track Wild rice, dry, raw?
Wild rice, dry, raw is high in zinc. The key to tracking Wild rice, dry, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.