Rice, wild, 100%, cooked, NS as to fat
Common food
Photo: Wikipedia
Wild rice is not actually rice but the semi-aquatic grass Zizania, prized for its long, slender, dark kernels. When cooked, it offers a distinctive chewy texture, a firm pop, and a rich, nutty, almost smoky flavor profile. Nutritionally, it stands out for being a whole grain high in protein and fiber while remaining relatively low in calories.
Calorie split: 12% protein · 66% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People cherish wild rice for its complex, earthy flavor and satisfyingly firm texture that holds up beautifully in soups and salads. Its deep, nutty character makes it a versatile canvas for both savory and subtly sweet dishes, often evoking a sense of rustic, natural cuisine.
⚠️ Watch-outs & how to enjoy it better
Its chewy texture and strong flavor can be unfamiliar or overpowering if overcooked or not paired well. As a whole grain with a moderate glycemic index, those monitoring blood sugar should be mindful of portion sizes. To counteract this, serve it alongside a protein like salmon or chicken and healthy fats like avocado or nuts to create a balanced, blood-sugar-friendly meal.
Key benefits
- Excellent source of plant-based protein for a grain
- High in dietary fiber, promoting digestive health
- Rich in minerals like manganese, phosphorus, and magnesium
- Naturally gluten-free and low in sugar
- Contains antioxidants like beta-carotene and vitamin E
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
True wild rice is hand-harvested by canoe in its native Great Lakes region, a traditional practice of the Ojibwe people, making it one of the most labor-intensive and expensive grains in the world.
Full nutrition (USDA data · scales with serving)
| Water | 71.5 g |
| Energy | 122 kcal |
| Protein | 3.9 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 20.6 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.71 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.58 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 98.0 mg |
| Sodium, Na | 231 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 | 0.08 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 9.9 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 | 62.0 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.41 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 | 0.31 g |
| SFA 18:0 | 0.08 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.21 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 a type of rice?
No, it's the seed of an aquatic grass (Zizania) native to North America. It's cooked and eaten like a grain, but botanically it's a different plant from true rice (Oryza sativa).
How do I know when wild rice is done cooking?
Cooked wild rice kernels will split open, revealing a creamy white interior, and have a pleasant chewy texture. The cooking time is typically 45-55 minutes when simmered.
Can I substitute wild rice for white or brown rice in recipes?
Yes, but note its stronger flavor and chewier texture. It works best in dishes like soups, salads, and pilafs where its unique characteristics are highlighted, rather than as a plain side.
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 1.22 kcal/g · 13% calories from protein · 1.7 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.