Wild Rice Nutrition Facts

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 the wild rice. The USDA provides the nutrition facts we will mention for a 100 gram or 3.5 ounces serving of wild, cooked rice.

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

Wild Rice Nutrition Facts


When taken 3.5 ounces of cooked wile rice, it contains only 21.3 grams of carbs. And the best part is that only 0.73 grams of total carb content consist or 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, but wild rice also contain around 1.8 grams of fibre. As we all know, fibre 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, it is around 53 that 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 fats 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's no omega-4 fatty acids in the 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 fulfil 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.

Vitamins and Minerals


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


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 Help 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.

Wild Rice Reduce Risk of Colorectal Carcinoma

Based on scientific research, any diet that contains fibre 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 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 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 Prepare Wild Rice?

However, it's anything but a sort of rice, and wild rice is cooked with different grains since it cooks like rice and can be utilized as a substitute for rice. Wild rice is made by heating the wild rice and water to the point of boiling on the burner and allowing it to stew for 45 minutes to 60 minutes. Since it has a firm, crunchy surface, it might consume a large chunk of the day to cook through completely.

When cooked, wild rice can be utilized in plates of mixed greens, pilafs, soups, and opposite side dishes. It's additionally ordinarily utilized in goulashes and as a feature of stuffing for different meats.