scored 64/100
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.
35.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 64.
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.
High potassium (298.8mg) and magnesium (108.5mg) content promotes vasodilation and electrolyte balance; fiber helps reduce LDL cholesterol; polyphenols reduce vascular inflammation
Soluble 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
High fiber content slows glucose absorption; intact bran reduces glycemic index; magnesium enhances insulin sensitivity
12.79g protein per 100g provides essential amino acids; high leucine content stimulates mTOR pathway for muscle protein synthesis; particularly valuable for older adults
Contains phenolic compounds and lignans that act as antioxidants; manganese (1.315mg) is a cofactor for superoxide dismutase, a key antioxidant enzyme
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
Breaks a fast
Can be consumed at any meal; provides excellent sustained energy for post-workout recovery (within 2 hours post-exercise when paired with protein)
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.
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.
Wild Rice scores 64/100 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.
Not particularly. A 50 g serving provides about 6.4 g of protein (~13% of the 50 g daily value).
Not really. A 50 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
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).
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.
Not really. A 50 g serving has about 35.7 g of net carbs (37.8 g total minus 2.1 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients wild rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.