Wild Rice
Wild rice is a whole grain with exceptional protein content (12.79g per 100g) and substantial fiber, making it a nutrient-dense carbohydrate source that supports sustained energy and metabolic health.
Variants (2)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Niacin3.5 mg22% DV
- Thiamin0.17 mg14% DV
- Manganese0.66 mg29% DV
- Copper0.24 mg27% DV
- Zinc2.9 mg27% DV
- Phosphorus177.4 mg14% DV
- Magnesium54.3 mg13% DV
- Iron0.77 mg4% DV
- Potassium149.4 mg3% DV
- Calcium4.0 mg<1% DV
- Sodium0.51 mg<1% DV
- Lignans~15 mg
- Inulin / Prebiotic fibre~1.5 g
- Polyphenols~75 mg
Score · 67/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese57% DV
- Copper54% DV
- Zinc53% DV
- Niacin43% DV
- Phosphorus28% DV
Overview
Wild rice (Zizania aquatica) is an aquatic grass native to North America, distinct from cultivated white or brown rice. Unlike refined grains, wild rice retains its nutrient-rich bran and germ, delivering 4.26g of fiber per 100g—crucial for digestive health and glycemic control. Its amino acid profile is more complete than many grains, with notably high protein content supporting muscle maintenance and satiety. The mineral density is remarkable: 354.9mg phosphorus (bone health), 108.5mg magnesium (cardiovascular and metabolic function), and 5.845mg zinc (immune function and antioxidant defense). Wild rice contains polyphenols and lignans—plant compounds with anti-inflammatory and antioxidant properties linked to reduced chronic disease risk. The combination of complex carbohydrates, soluble fiber, and micronutrients supports stable blood glucose levels, which is fundamental to longevity and metabolic resilience. Its low sodium content and favorable potassium-to-sodium ratio support cardiovascular health. As a minimally processed whole grain, wild rice provides sustained energy without the blood sugar spikes associated with refined grains, making it an excellent dietary staple for aging well.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationstrongHigh potassium (298.8mg) and magnesium (108.5mg) content promotes vasodilation and electrolyte balance; fiber helps reduce LDL cholesterol; polyphenols reduce vascular inflammation
- Enhances digestive health and gut microbiome diversitystrongSoluble and insoluble fiber (4.26g) serves as prebiotic substrate, feeding beneficial bacteria and promoting regular bowel function; short-chain fatty acid production improves intestinal barrier integrity
- Improves glycemic control and reduces diabetes riskstrongHigh fiber content slows glucose absorption; intact bran reduces glycemic index; magnesium enhances insulin sensitivity
- Supports muscle maintenance and recovery with plant-based proteinmoderate12.79g protein per 100g provides essential amino acids; high leucine content stimulates mTOR pathway for muscle protein synthesis; particularly valuable for older adults
- Reduces systemic inflammation and oxidative stressmoderateContains phenolic compounds and lignans that act as antioxidants; manganese (1.315mg) is a cofactor for superoxide dismutase, a key antioxidant enzyme
Food Pairings
- ·Pair with legumes (lentils, chickpeas) because they provide complementary amino acids, creating a complete protein profile that rivals animal sources; also enhances iron absorption when combined with vitamin C
- ·Combine with leafy greens (kale, spinach) because fat-soluble vitamins from greens are better absorbed with the minimal fat in wild rice when dressed with olive oil; magnesium synergy supports bone health
- ·Mix with mushrooms (shiitake, oyster) because both are rich in polyphenols and beta-glucans; mushroom umami enhances satiety and nutrient bioavailability
- ·Pair with seeds (pumpkin, sunflower) to increase zinc bioavailability and add polyunsaturated fats that support anti-inflammatory signaling
- ·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because both provide glucosinolates and fiber; synergistic anti-inflammatory and detoxification effects
Practical Tips
- ·Rinse wild rice thoroughly before cooking to remove debris and potential hull fragments; this improves texture and reduces any off-flavors
- ·Cook with a 3:1 water-to-rice ratio at a gentle simmer for 45-60 minutes until the grain splits and becomes tender; avoid overboiling, which reduces fiber content and nutrient density
- ·Store uncooked wild rice in an airtight container in a cool, dry place for up to 2 years; its low fat content makes it more shelf-stable than many grains
- ·Prepare larger batches and refrigerate cooked wild rice for up to 5 days; cooled grains develop resistant starch, which further improves glycemic response and feeds beneficial gut bacteria
- ·Soak wild rice for 30 minutes before cooking to reduce antinutrients (phytates) and decrease cooking time; discard soaking water and rinse thoroughly before cooking
Optimal Timing
Wild rice's sustained energy release from complex carbs and fiber makes it ideal for lunch or early dinner, supporting stable blood glucose and sustained satiety through afternoon hours; allows time for digestion before sleep
Can be consumed at any meal; provides excellent sustained energy for post-workout recovery (within 2 hours post-exercise when paired with protein)
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
Per 100 g of the default form. Bars show how much higher or lower wild rice is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about wild rice
What is wild rice?
Wild Rice is classified as a grain. Wild rice is a whole grain with exceptional protein content (12.79g per 100g) and substantial fiber, making it a nutrient-dense carbohydrate source that supports sustained energy and metabolic health.
Is wild rice healthy?
Wild Rice scores 67/100 in Formulate, making it a moderate choice. Its strongest contributions come from Manganese, Copper, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is wild rice high in protein?
Not particularly. A 50 g serving provides about 6.4 g of protein (~13% of the 50 g daily value).
Is wild rice high in fiber?
Not really. A 50 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in wild rice?
In a 50 g serving, wild rice is highest in Manganese (~29% DV), Copper (~27% DV), Zinc (~27% DV), Niacin (~22% DV), Thiamin (~14% DV).
Is wild rice gluten-free?
Wild Rice is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Is wild rice keto-friendly?
Not really. A 50 g serving has about 35.7 g of net carbs (37.8 g total minus 2.1 g fiber).
When is the best time to eat wild rice?
Best in the midday. Wild rice's sustained energy release from complex carbs and fiber makes it ideal for lunch or early dinner, supporting stable blood glucose and sustained satiety through afternoon hours; allows time for digestion before sleep
How much wild rice should I eat?
A typical serving is around 50 g (~185 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating wild rice alongside several other grain sources.
What pairs well with wild rice?
Wild Rice pairs nicely with: Pair with legumes (lentils, chickpeas) because they provide complementary amino acids, creating a complete protein profile that rivals animal sources; also enhances iron absorption when combined with vitamin C; Combine with leafy greens (kale, spinach) because fat-soluble vitamins from greens are better absorbed with the minimal fat in wild rice when dressed with olive oil; magnesium synergy supports bone health; Mix with mushrooms (shiitake, oyster) because both are rich in polyphenols and beta-glucans; mushroom umami enhances satiety and nutrient bioavailability; Pair with seeds (pumpkin, sunflower) to increase zinc bioavailability and add polyunsaturated fats that support anti-inflammatory signaling.
Supplements that mirror Wild Rice's nutrient profile
Encyclopedia entries that supply the same signature nutrients wild rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Wild Rice
These are the nutrients wild ricecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.