Rice, wild, 100%, cooked, no added fat
Common food
Photo: Wikipedia
Wild rice is not a true rice but the seed of an aquatic grass, prized for its long, slender, dark grains that pop open when cooked to reveal a tender white interior. It offers a distinctively chewy, firm texture and a rich, nutty, earthy flavor that is more robust than common white rice. Nutritionally, it is a standout whole grain, providing substantial fiber and protein for a low-calorie, low-fat base.
Calorie split: 15% protein · 82% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love wild rice for its deep, woodsy nuttiness and satisfyingly chewy texture that adds complexity to any dish. Its ability to absorb flavors while maintaining its distinct bite makes it a versatile and elegant staple in soups, salads, and pilafs.
⚠️ Watch-outs & how to enjoy it better
Its strong, earthy flavor can be overpowering if one expects a neutral grain like white rice. It also has a longer cooking time and can be more expensive. To balance its robust taste, pair it with bright ingredients like citrus, herbs, or a tangy vinaigrette. To counteract its chewiness for those who prefer a softer texture, simmer it in extra broth until the grains fully split open.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in plant-based protein for a grain.
- Naturally gluten-free.
- Rich in antioxidants like beta-carotene and gamma-oryzanol.
- Contains essential minerals like magnesium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
True wild rice (Zizania palustris) is hand-harvested by canoe from its native lakes in Minnesota, Wisconsin, and Canada, a tradition maintained by Indigenous peoples for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 100 kcal |
| Protein | 4.0 g |
| Total lipid (fat) | 0.34 g |
| Carbohydrate, by difference | 21.2 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 0.73 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 82.0 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.12 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 |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 26.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 10.1 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 |
| 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) | 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 | 0.09 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)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Is wild rice actually rice?
No, it is the seed of a semi-aquatic grass (genus Zizania), but it is cooked and eaten like a true rice.
Why does my wild rice take so long to cook?
It requires a longer simmer (45-60 minutes) than white rice. Simmering in plenty of broth or water until the grains split open is key for the best texture.
Can I mix wild rice with other rices?
Yes, it's often blended with brown or white rice to mellow its strong flavor and create a varied texture in pilafs and side dishes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.00 kcal/g · 16% calories from protein · 1.8 g fiber · 0.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.