Grain

Wild Rice

Health
ScoreB

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.

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Why Wild Rice scores 64

Nutrient density19

Protein quality10

Fiber content6

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (50 g)

Manganese 29%Copper 27%Zinc 27%Niacin 22%Phosphorus 14%

Nutrition

per_100g

369

Calories

12.8g

Protein

75.7g

Carbs

1.7g

Fat

4.3g

Fiber

Health benefits

Supports cardiovascular health and blood pressure regulation

strong evidence

High 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 diversity

strong evidence

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

Improves glycemic control and reduces diabetes risk

strong evidence

High fiber content slows glucose absorption; intact bran reduces glycemic index; magnesium enhances insulin sensitivity

Supports muscle maintenance and recovery with plant-based protein

moderate evidence

12.79g 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 stress

moderate evidence

Contains phenolic compounds and lignans that act as antioxidants; manganese (1.315mg) is a cofactor for superoxide dismutase, a key antioxidant enzyme

Pairs well 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
·Combine with cruciferous vegetables (broccoli, Brussels sprouts) because both provide glucosinolates and fiber; synergistic anti-inflammatory and detoxification effects

Practical tips

·Best timing: midday
·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