Wild rice, dry, raw
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Wild rice is not true rice but the seed of an aquatic grass, prized for its long, slender, dark grains and a distinctive nutty, smoky flavor with a chewy, slightly popped texture. Nutritionally, it is a powerhouse, offering a high protein content of nearly 13g per 100g dry and a robust fiber profile, making it far more nutrient-dense than many white rice varieties. Its unique, earthy taste and firm bite make it a standout ingredient in both hearty and elegant dishes.
💚 Why it's loved
People love wild rice for its deep, nutty flavor and satisfyingly chewy texture, which adds a gourmet touch to soups, salads, and pilafs. It is also celebrated for its cultural significance, particularly in North American Indigenous cuisines, where it is a traditional and revered food.
⚠️ Watch-outs & how to enjoy it better
Its long cooking time (45-60 minutes) and firm texture can be off-putting to those accustomed to softer, quicker-cooking grains. While nutritious, its high carbohydrate content (75.67g per 100g dry) means portion control is key for managing blood sugar, and it should be paired with protein or healthy fats to slow digestion.
Key benefits
- High in plant-based protein (12.8g per 100g dry)
- Excellent source of dietary fiber (4.3g per 100g dry)
- Rich in minerals like manganese, phosphorus, and magnesium
- Naturally gluten-free and low in fat
- Provides complex carbohydrates for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Wild rice is technically not a rice at all but the seed of the aquatic grass Zizania palustris, and it is the only grain native to North America.
Full nutrition (scales with serving)
| Water | 8.4 g |
| Energy (Atwater General Factors) | 369 kcal |
| Energy (Atwater Specific Factors) | 359 kcal |
| Nitrogen | 2.0 g |
| Protein | 12.8 g |
| Total lipid (fat) | 1.7 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 75.7 g |
| Fiber, total dietary | 4.3 g |
| Starch | 68.7 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 109 mg |
| Phosphorus, P | 355 mg |
| Potassium, K | 299 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 5.8 mg |
| Copper, Cu | 0.49 mg |
| Manganese, Mn | 1.3 mg |
| Thiamin | 0.34 mg |
| Niacin | 6.9 mg |
| Vitamin B-6 | 0.39 mg |
| Biotin | 2.1 ug |
FAQ
Is wild rice gluten-free?
Yes, wild rice is naturally gluten-free, making it a safe and nutritious grain for people with celiac disease or gluten sensitivity.
How do I cook wild rice properly?
Rinse the rice, then simmer 1 cup of wild rice in 3-4 cups of water or broth for 45-60 minutes until the grains split open and are tender but chewy. Drain any excess liquid.
What is the difference between wild rice and black rice?
Wild rice is a North American aquatic grass seed with a nutty flavor, while black rice (forbidden rice) is a true rice variety from Asia with a sweeter, more glutinous texture.