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Three types of uncooked rice in a close-up still life arrangement.
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Wild rice, dry, raw

🔥 369 Calories
💪 12.8g Protein
⚡ 75.7g Carbohydrates
🥑 1.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Wild rice, dry, raw
Energy density
Dense
369 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 82% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 55 · GL 15
Notable signals
Very high in vitamin B3Very high in zincVery high in magnesiumHigh in proteinHigh in fiber

Nutritional Information

369
kcal/100g
Protein
12.8g
Carbohydrates
75.7g
Fat
1.7g
Glycemic Index:
55

About Wild rice, dry, raw

Wild rice, often mistaken for true rice, is actually an aquatic grass native to North America. It has been a staple food for Indigenous peoples for centuries, revered for its unique flavor and nutritional benefits. Wild rice is traditionally harvested by hand, making it a sustainable and culturally significant food choice. This whole grain is not only rich in history but also offers a distinctive, nutty taste that adds depth to various dishes, from salads to soups.

Nutritionally, wild rice is a powerhouse, providing essential vitamins and minerals. With approximately 369 calories per 100 grams, it contains 12.8 grams of protein, 75.7 grams of carbohydrates, and just 1.7 grams of fat. High in fiber, it promotes digestive health and helps maintain satiety, making it an excellent choice for weight management. Additionally, wild rice is a source of antioxidants and minerals like potassium, which supports heart health, making it a versatile and nutritious addition to any diet.

Health Benefits

Supports heart health due to its high potassium content.
Aids in digestion thanks to its fiber content.
Low in fat, making it a heart-healthy grain choice.
Rich in antioxidants that protect cells from damage.
Provides essential amino acids, contributing to muscle repair.
May help control blood sugar levels due to its low glycemic index.
Good source of magnesium, which is important for bone health.
Contains B vitamins that support energy metabolism.
May promote weight loss by enhancing feelings of fullness.
Supports a healthy immune system through its vitamin content.

Recommended Food Pairings

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Wild rice pairs beautifully with grilled chicken, providing a protein-rich meal that is both satisfying and nutritious.
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Combine wild rice with roasted vegetables for a colorful and fiber-rich dish that enhances its nutty flavor.
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Mix wild rice into a salad with nuts and dried fruits for added texture and a boost of healthy fats.
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Serve wild rice alongside fish, as the grain complements the lightness of the seafood while adding depth to the meal.
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Incorporate wild rice into soups and stews for an earthy flavor and a hearty texture that enhances comfort dishes.

How to Consume

Serving size
150g, about 1 medium cup cooked
Frequency
2-3 times per week
  • •Rinse wild rice thoroughly before cooking to remove debris.
  • •Cook wild rice with a ratio of 3 cups water to 1 cup rice for best texture.
  • •Combine wild rice with other grains for a diverse nutrient profile.
  • •Use wild rice as a base for grain bowls topped with vegetables and proteins.
  • •Experiment with spices and herbs when cooking wild rice to enhance its natural flavor.

Selection & Storage

How to choose:

  • ✓Select wild rice that is dark brown or black, indicating high quality.
  • ✓Look for whole grains without broken pieces or signs of moisture.
  • ✓Check for a fresh, earthy aroma, which indicates freshness.
  • ✓Choose wild rice packaged in opaque bags to protect it from light.
Storage
Store wild rice in a cool, dry place, ideally in an airtight container to maintain freshness.
Shelf life
Up to 1 year when stored properly in a cool, dry place.

Warnings & Contraindications

  • ⚠️Individuals with specific grain allergies should consult a healthcare provider before consumption.
  • ⚠️People on a low-potassium diet should limit their intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking to avoid any potential foodborne illnesses.

Frequently Asked Questions

How many calories does Wild rice, dry, raw have?

Wild rice, dry and raw, contains approximately 369 calories per 100 grams, making it a calorie-dense food that provides essential energy and nutrients.

Is Wild rice, dry, raw healthy?

Yes, wild rice is considered very healthy due to its high protein content, low fat, and rich supply of antioxidants and vitamins. It supports heart health, digestion, and can aid in weight management.

How should Wild rice, dry, raw be stored?

Wild rice should be stored in a cool, dry place, preferably in an airtight container. It can last up to one year when stored correctly, ensuring its flavor and nutritional value are preserved.

What are the benefits of eating Wild rice, dry, raw?

Eating wild rice offers numerous benefits, including improved heart health due to its potassium and fiber content, support for digestion, and a rich source of antioxidants that protect against cellular damage.

How much Wild rice, dry, raw can I eat per day?

A recommended serving size of wild rice is about 150 grams, which can be enjoyed 2-3 times per week as part of a balanced diet.

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