Grains & cereals
How much fiber is in wild rice (cooked)?
3 g
of fiber in 1 cup of wild rice (cooked) (164 g). That is a good amount: 8% of a man’s daily target (38 g) and 12% of a woman’s (25 g).
How it compares
Wild rice, cooked ranks #29 of 49 grains & cereals and #127 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Brown rice, cooked | 1 cup (202 g) | 3.2 g |
| Sorghum, dry | 1/4 cup (48 g) | 3.2 g |
| Wheat bran | 2 tbsp (7 g) | 3 g |
| Wild rice, cooked | 1 cup (164 g) | 3 g |
| Whole-wheat crackers | 1 oz (28 g) | 2.9 g |
| Cheerios | 1 cup (28 g) | 2.6 g |
| White pasta, cooked | 1 cup (140 g) | 2.5 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| All-Bran cereal | 1/2 cup (31 g) | 9.1 g |
| Kashi GoLean | 1 cup (52 g) | 9 g |
| Bulgur, cooked | 1 cup (182 g) | 8.2 g |
| Spelt, cooked | 1 cup (194 g) | 7.6 g |
Getting to your daily target
You would need about 8.3 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in wild rice (cooked)?
1 cup of wild rice (cooked) (164 g) contains 3 g of dietary fiber, according to USDA data. 100 g contains 1.8 g.
Is wild rice high in fiber?
Good source of fiber. One serving gives 11% of the 28 g Daily Value used on US food labels. It ranks #29 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 20089: “Wild rice, cooked”. Fiber, total dietary: 1.8 g per 100 g. Serving weight 164 g. How we calculate.