Grain

How much fiber is in wild rice?

Wild Rice has 3 g of fiber per 1 cup cooked (164 g). That is 11% of the 28 g daily value and a good amount for a grain. Per 100 g it works out to 1.8 g, which ranks 17 of 41 grains in the FiberUp database. About 10% of that fiber is soluble and 90% insoluble. It would take 9 servings to reach the 25 g adequate intake for women and 13 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

per 1 cup cooked

1.8g

per 100 g

11%

daily value

#17of 41

grains

Soluble vs insoluble

Soluble 0.3g 10% Insoluble 2.7g 90%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About wild rice and fiber

A cup of cooked wild rice provides 3 grams of fiber, almost all insoluble. It is technically a grass seed rather than rice.

Counts toward plant diversityLow FODMAP at this serving

How wild rice compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Corn Tortilla	2 tortillas	3 g	6.3 g	11%
Sprouted Grain Bread	1 slice	3 g	8.8 g	11%
Wheat Bran	2 tbsp	3 g	42.9 g	11%
Wild Rice	1 cup cooked	3 g	1.8 g	11%
Spelt Sourdough	1 slice	2.8 g	5.6 g	10%
Whole Wheat Crackers	6 crackers	2.8 g	10 g	10%
Amaranth	1/2 cup cooked	2.6 g	2.1 g	9%

All 41 grains ranked by fiber

Servings to reach a daily goal

9×

servings of wild rice to reach 25 g, the adequate intake for adult women

13×

servings of wild rice to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for wild rice

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Wild rice, dry, raw	4.3 g	–	–
Wild rice, raw	6.2 g	–	–
Wild rice, cooked	1.8 g	–	–

Frequently asked questions

How much fiber is in wild rice?

1 cup cooked of wild rice, about 164 grams, contains 3 grams of dietary fiber. That is 1.8 grams of fiber per 100 grams and 11% of the 28 gram daily value.

Is wild rice high in fiber?

Wild Rice is a good source at 3 g per serving, ranking 17 of 41 grains in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in wild rice soluble or insoluble?

About 10% of the fiber in wild rice is soluble (0.3 g) and 90% is insoluble (2.7 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of wild rice would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 13 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.