Wild rice, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Wild rice is not a true rice but the semi-aquatic seed of a North American grass, prized for its long, dark grains and distinctive chewy texture. When cooked, it splits open to reveal a tender, ivory interior, offering a nutty, earthy flavor with a subtle smokiness. Nutritionally, it's a standout for being a whole grain high in protein and fiber while being very low in fat.
💚 Why it's loved
People love its complex, robust flavor and satisfyingly firm, chewy texture that adds depth to any dish. It's also celebrated for its cultural significance as a sacred food to many Indigenous North American nations.
⚠️ Watch-outs & how to enjoy it better
Its firm texture can be challenging for those accustomed to softer grains, and its strong nutty flavor may not suit all palates. As a whole grain, it can cause digestive discomfort for some if not introduced gradually; start with smaller portions and ensure thorough chewing. Its high fiber can also slow digestion, which is a benefit for blood sugar but may be a consideration for those with certain gastrointestinal conditions.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Naturally gluten-free, making it suitable for celiac or gluten-sensitive diets.
- Rich in minerals like magnesium, phosphorus, and zinc.
- Contains antioxidants like beta-carotene and vitamin E.
- Its high fiber content promotes digestive health and satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The traditional method for harvesting wild rice is by canoe, where one person poles the boat through the rice beds while another uses wooden sticks called 'knockers' to gently tap the ripe grains into the boat.
Full nutrition (scales with serving)
| Water | 73.9 g |
| Energy | 101 kcal |
| Energy | 423 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 0.34 g |
| Ash | 0.40 g |
| Carbohydrate, by difference | 21.3 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 0.73 g |
| Sucrose | 0.33 g |
| Glucose | 0.20 g |
| Fructose | 0.20 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.15 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 10.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.13 g |
| Isoleucine | 0.17 g |
| Leucine | 0.28 g |
| Lysine | 0.17 g |
| Methionine | 0.12 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.20 g |
| Tyrosine | 0.17 g |
| Valine | 0.23 g |
| Arginine | 0.31 g |
| Histidine | 0.10 g |
| Alanine | 0.22 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.18 g |
| Proline | 0.14 g |
| Serine | 0.21 g |
FAQ
Is wild rice actually a type of rice?
No, it's a semi-aquatic grass seed (Zizania) native to North America. It's often called 'manoomin' by the Ojibwe people and is a completely different plant from Asian rice (Oryza sativa).
How do I cook wild rice perfectly?
Rinse it, then simmer in 3-4 parts water or broth to 1 part rice for 45-60 minutes, until the grains split open. It can also be toasted before cooking for a deeper nutty flavor.
Why is wild rice so expensive?
True, hand-harvested wild rice from traditional beds is labor-intensive and has a limited growing season. Much cheaper 'wild rice' sold is often cultivated hybrid rice or even dyed conventional rice.