How much does wild rice weigh after cooking?
100 g → 310 g
100 g dry → 310 g cooked. Rinse, then simmer 1 part wild rice in 3 parts water for 45 to 55 minutes, until the grains split open. Drain any extra water.
Your portion
Calories and protein stay the same when cooking; only water weight is added.
Per 100 g: raw vs cooked
| Per 100 g | Dry (raw) | Cooked | Change |
|---|---|---|---|
| Calories | 357 | 115 | −68% |
| Protein | 14.7 g | 4.7 g | −68% |
| Carbs | 74.9 g | 24.2 g | −68% |
| Fat | 1.1 g | 0.35 g | −68% |
| Fiber | 6.2 g | 2 g | −68% |
Cooking adds water, not calories. Wild Rice soaks up about 210% of its own weight in water, so 100 g of cooked wild rice has only about 32% of the calories and protein of 100 g dry. Weigh it dry if you can. If you weigh it cooked, divide by 3.1 to get the dry weight.
Common questions
Should I weigh wild rice raw or cooked?
Raw (dry) is more accurate because cooked weight depends on how much water was absorbed. Labels and USDA data use the dry weight.
How much protein is in 100 g of cooked wild rice?
About 4.7 g, compared with 14.7 g in 100 g dry.
I weighed my cooked portion. How do I log it?
Divide the cooked weight by 3.1 to get the dry weight, then log that.