Ingredient swap
White Rice vs Wild Rice
White Rice has 7.1 g protein and 365 calories per 100 g; wild rice has 14.7 g and 357. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of white rice (185 g) ≈ 1¼ cup of wild rice.
Side by side
| Per 100 g | White Rice | Wild Rice |
|---|---|---|
| Calories | 365 | 357 |
| Protein | 7.1 g | 14.7 gbetter |
| Carbs | 80 g | 74.9 gbetter |
| Fat | 0.7 g | 1.1 g |
| Fiber | 1.3 g | 6.2 gbetter |
| Sugar | 0.1 gbetter | 2.5 g |
| Sodium | 5 mgbetter | 7 mg |
| 1 cup weighs | 185 g | 160 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use wild rice instead of white rice?
Swap by weight, not by cup: 1 cup of white rice (185 g) ≈ 1¼ cup of wild rice.
Which has more protein?
Wild Rice, with 14.7 g per 100 g versus 7.1 g.
Which has fewer calories?
Wild Rice, with 357 calories per 100 g.