Wild Rice Nutrition Facts and Health Benefits

Don’t fool by the name; wild rice is not a type of rice by any means. An edible grain, it is a seed of semi-aquatic grass. As we all know, the Asian and European region is the most popular in the world when it comes to rice production. But the wild rice is native to America and mostly grows in the United States across waterways. Wild rice has longer grains and a bit harder texture as compared to white and brown rice. The flavor of wild rice is on the nuttier side. The earthier flavor of wild rice is really famous among many eaters. Wild rice is associated with many health benefits because of its nutritious nature, now discover some nutrition facts about wild rice without further ado.

Wild Rice Nutrition Facts

Wild rice is a type of aquatic grass that is native to North America. It is a staple food for many Indigenous communities in Canada and the United States. The grain is long and thin, with a dark brown or black color. It has a unique nutty flavor and a chewy texture that makes it a popular ingredient in many dishes.

Like many other eatables, the nutrition facts of wild rice depend on whether it is cooked or eaten raw. Serving size also plays a vital role when it comes to the nutrition facts of wild rice. The USDA provides the nutrition facts we will mention for a 100-gram or 3.5-ounce serving of wild, cooked rice.

  • Fiber: 1.8 grams
  • Sugars: 0.73 grams
  • Protein: 4 grams
  • Calories: 101
  • Fat: 0.34 grams
  • Sodium: 3 milligrams
  • Carbohydrates: 21.3 grams

History of Wild Rice

Wild rice has been a staple food for many Indigenous communities in North America for thousands of years. It was harvested by hand in canoes, and it was considered a sacred food. The Anishinaabe people, also known as the Ojibwe, have a creation story that tells of a gift of wild rice given to them by the Great Spirit. Today, wild rice is still an important part of Indigenous cultures and traditions.

Nutritional Value of Wild Rice

Wild rice is a nutrient-dense food that is low in fat and high in fiber. It is also a good source of vitamins and minerals. Here is a breakdown of the nutritional value of wild rice per 100 grams:


Wild rice contains 357 calories per 100 grams.


Wild rice is a good source of carbohydrates, with 75 grams per 100 grams. It is a complex carbohydrate, which means it is digested slowly, providing a sustained release of energy.


Wild rice is high in fiber, with 8 grams per 100 grams. Fiber is essential for maintaining digestive health and preventing constipation.


Wild rice is a good source of protein, with 15 grams per 100 grams. Protein is essential for building and repairing tissues in the body.


Wild rice is low in fat, with only 1 gram per 100 grams. It is also cholesterol-free.

Vitamins and Minerals

Wild rice is a good source of vitamins and minerals, including:

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Vitamin B6
  • Folate
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Zinc


When taken 3.5 ounces of cooked wild rice, it contains only 21.3 grams of carbs. And the best part is that only 0.73 grams of total carb content consist of or is based on sugars. This thing alone makes wild rice very popular among diet-conscious people who want to eat rice somehow.

Not only a reduced amount of sugar, wild rice also contain around 1.8 grams of fiber. As we all know, fiber is a great source to reduce heart disease, increased longevity, and also reduced the risk of colorectal carcinoma.

Talking about the glycemic index of wild rice is around 53 which makes wild rice a low glycemic index food. This property of wild rice makes it a great food option for those looking to control diabetes.


The fat ratio of wild rice is almost zero. It has only 0.34 grams of fat per serving which makes it naturally cholesterol-free. For those who are taking a low-fat diet, wild rice is a suitable choice. But note one thing, there are no omega-4 fatty acids in wild rice.


One serving of wild rice contains around 4 grams of proteins. This may sound a little, but it can be a lot if you take it with some other protein-rich food. You can pair wild rice with many other protein sources like legumes and lean meat to fulfill your protein needs.

USDA Dietary 2020-2025 suggests taking protein between 46 and 56 grams per day for grown-ups. For your daily requirements, one serving of wild rice provides less than 15 percent of protein.

Vitamins and Minerals

Wild rice is definitely not a huge wellspring of nutrients; however, it is loaded with minerals. A serving of wild rice contains 82 milligrams of phosphorus, 32 milligrams of magnesium, and 1.34 milligrams of zinc.


Each 3.5-ounce serving of cooked wild rice contains only 101 calories. The USDA Dietary Guidelines 2020-2025 suggest somewhere in the range of 1,600 and 2,400 calories each day for adults.

Health Benefits of Wild Rice

Health Benefits of Wild Rice
Health Benefits of Wild Rice

There are several benefits of wild rice, which is the main reason behind the popularity of this unique type of grainy grass. Let’s have a detailed eye on some of the major benefits of wild rice without wasting any further tie.

Wild Rice Support Heart Health

Wild rice is a superb wellspring of whole grains, which have been displayed to have heart medical advantages for quite some time. For the most part, an eating regimen wealthy in whole grains corresponds to a decreased danger of coronary heart disease.

Wild rice can likewise assist with bringing down LDL cholesterol, assisting with forestalling the development of greasy plaque in the conduits known as atherogenesis.

Wild Rice Helps Manage Diabetes

Alpha Lipoic Acid or commonly known as ALA, is the major part of wild rice. ALA is a natural antioxidant and occurring compound. Based on many pieces of research, ALA is shown to help manage many diseases, including diabetes. A diet containing wild rice can also help to prevent diabetes.

Regulates Blood Sugar Levels

Wild rice is a complex carbohydrate, which means it is digested slowly and can help regulate blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing diabetes. The fiber in wild rice can also slow down the absorption of sugar in the bloodstream, preventing blood sugar spikes.

Aids in Digestion

The high fiber content in wild rice can aid in digestion and prevent constipation. It can also promote the growth of healthy gut bacteria, which is essential for maintaining gut health.

Boosts Immune System

Wild rice is a good source of vitamin B6, which is essential for the proper functioning of the immune system. It also contains antioxidants that can help protect the body from harmful toxins and free radicals.

Helps with Weight Management

Wild rice is a low-fat and low-calorie food that is high in fiber and protein. This makes it an excellent choice for individuals who are trying to manage their weight. The fiber and protein content can also help you feel fuller for longer, reducing the chances of overeating.

Rich in Antioxidants

Wild rice is a good source of antioxidants, which can help prevent damage to the body caused by harmful free radicals. Antioxidants can also help prevent chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

May Reduce the Risk of Cancer

The antioxidants in wild rice, including vitamin C and A, may help reduce the risk of certain types of cancer. Additionally, the high fiber content may also help prevent colorectal cancer.

Wild Rice Reduces Risk of Colorectal Carcinoma

Wild Rice Reduces Risk of Colorectal Carcinoma
Wild Rice Reduces Risk of Colorectal Carcinoma

Based on scientific research, any diet that contains fiber as the main part help to reduce colorectal carcinoma and other colon cancers.

MamaFacts don’t suggest you eat wild rice for this purpose only because still more studies are needed to confirm this fact.


We never heard of any type of allergy relevant to wild rice. But as we know, it contains proteins, so there might be a possibility of some type of allergy.

As per MamaFacts research, wild rice is naturally free from many types of allergens like gluten and dairy. It also does not contain cross-contamination when it is shared equipment or manufactured.

Adverse Effects

Wild rice is, for the most part, thought to be ok for human utilization. In any case, scientists have discovered weighty metals in certain examples of wild rice. Tolerably raised degrees of lead, cadmium, and arsenic have been found in some wild rice crops.


Like common rice, wild rice also comes in many varieties. The four most famous wild rice varieties are Zizania Texana, Zizania latifolia, Zizania aquatic, and Zizania palustris.

Not only three of these types of wild rice or varieties are native to North America but also cultivated as a grain. At the same time, some of the other types are cultivated as vegetables and native to Asian regions.

As a standalone, wild rice is quite expensive to consume. That’s why most of the manufacturers are blending wild rice with other types o rice.

How to Cook Wild Rice

Wild rice can be cooked in a variety of ways, including boiling, steaming, and baking. Here’s a simple recipe for cooking wild rice:

  1. Rinse 1 cup of wild rice in a colander under running water.
  2. In a medium-sized pot, bring 3 cups of water to a boil.
  3. Add the rinsed wild rice to the pot and stir.
  4. Cover the pot and reduce the heat to low.
  5. Simmer for 45-50 minutes, or until the wild rice is tender and has absorbed all the water.
  6. Fluff the wild rice with a fork and serve.

Wild rice can be used in a variety of dishes, including soups, salads, and casseroles. It pairs well with vegetables, meats, and nuts.

Final Verdict

Wild rice is a nutrient-dense food that is packed with fiber, protein, vitamins, and minerals. It has numerous health benefits, including promoting heart health, regulating blood sugar levels, aiding digestion, boosting the immune system, and helping with weight management. With its unique nutty flavor and chewy texture, wild rice is a delicious and nutritious addition to any meal.


Is wild rice the most nutritious?

Compared to white rice, wild rice is fattier and healthier. Along with having more fiber and protein as well as numerous vitamins, minerals, and antioxidants, it also has fewer calories. It has great nutritions importance as compared to all other types of rice.

Does wild rice benefit diabetics?

Wild rice and other whole grain diets may reduce your risk of type 2 diabetes by 20 to 30%. This is mostly related to the fiber plant chemicals, vitamins, and minerals found in whole rice.

Why is wild rice healthier than white rice?

Compared to brown and white rice, wild rice is lower in calories, fat, and carbs. It contains all nine of the essential amino acids, making it a complete protein. In comparison to white and brown rice, it also has a higher fiber, potassium, and zinc content.

Is wild rice high in carbohydrates?

Yes, wild rice is a good source of carbohydrates.

Can wild rice help with weight loss?

Yes, wild rice is low in fat and calories, high in fiber and protein, which can help with weight management.

How long does wild rice last?

Stored in an airtight container, wild rice can last up to 6 months in a cool, dry place.

Is wild rice more nutritious than white rice?

Yes, wild rice is more nutritious than white rice as it is higher in fiber, protein, vitamins, and minerals.

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