FiberKit
How much fiber is in wild rice?
3 gfiber in 1 cup, cooked (164 g)
That’s 11% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3 g
- Daily Value
- 11%
- Per 100 g
- 1.8 g
- In grains and cereals
- #28 of 55
Counts toward your 20 plants a week in FiberKit.
Swap for more fiber
Compared with other grains and cereals
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Fiber One cereal⅔ cup | ⅔ cup | 18 g | 64% | |
| 2 | All-Bran cereal⅔ cup | ⅔ cup | 12.3 g | 44% | |
| 3 | Bulgur1 cup, cooked | 1 cup, cooked | 8.2 g | 29% | No split data |
| 4 | Raisin bran1 cup | 1 cup | 8.1 g | 29% | No split data |
| 5 |  Chickpea pasta (dry)2 oz, dry | 2 oz, dry | 8 g | 29% | |
| 28 | Wild rice1 cup, cooked | 1 cup, cooked | 3 g | 11% | No split data |
Questions
How much fiber is in wild rice?
Wild rice has 3 g of fiber in 1 cup, cooked (164 g), 11% of the Daily Value. That’s 1.8 g of fiber per 100 g.
Is wild rice high in fiber?
It’s a good source. One serving gives 11% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
How does wild rice compare with other grains and cereals?
It ranks #28 of 55 grains and cereals in FiberKit by fiber per serving. Fiber One cereal leads with 18 g in ⅔ cup.
What’s a higher-fiber swap for wild rice?
Bulgur has 8.2 g in 1 cup, cooked. That’s 5.2 g more than a serving of wild rice. Also try spelt (7.6 g) or teff (7.1 g).
Fiber: USDA FoodData Central, SR Legacy, FDC ID 168897. Values are for the serving shown and vary with variety and cooking.