Cratox AI
wild rice raw
🌾

Wild rice, raw

🔥 357 Calories
💪 14.7g Protein
⚡ 74.9g Carbohydrates
🥑 1.1g Fat

At a glance

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

Category
Grains
Wild rice, raw
Energy density
Dense
357 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 81% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 45 · GL 11
Notable signals
Very high in fiberVery high in vitamin B3Very high in zincVery high in magnesiumHigh in protein

Nutritional Information

357
kcal/100g
Protein
14.7g
Carbohydrates
74.9g
Fat
1.1g
Glycemic Index:
45

About Wild rice, raw

Wild rice is not actually rice but a semi-aquatic grass native to North America, particularly found in the Great Lakes region. It has a distinctive nutty flavor and chewy texture, often associated with traditional Native American cuisines. Wild rice is a staple in many indigenous cultures and is celebrated for its unique taste and nutritional benefits. Its cultivation occurs in shallow waters, making it a unique aquatic crop that is harvested either by hand or through specialized machinery.

Nutritionally, wild rice boasts a profile rich in protein, fiber, and essential nutrients, making it an excellent choice for health-conscious individuals. It contains about 357 calories per 100 grams, with 14.7 grams of protein, 74.9 grams of carbohydrates, and only 1.1 grams of fat. This nutrient-dense grain is also high in antioxidants, vitamins, and minerals, which can support overall health. Wild rice can be used in salads, soups, or as a side dish, providing a versatile and healthy option in various meals.

Health Benefits

Supports heart health due to its high fiber and low-fat content.
Aids in digestion thanks to its significant fiber content.
Promotes muscle growth and repair due to its high protein levels.
Rich in antioxidants that help combat oxidative stress.
Can assist in weight management by providing a feeling of fullness.
Supports healthy blood sugar levels with a low glycemic index.
Contains essential minerals like phosphorus and magnesium for bone health.
May reduce the risk of chronic diseases due to its nutrient density.
Supports healthy skin and immune function with its vitamins.
Offers anti-inflammatory properties from its natural compounds.

Recommended Food Pairings

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Wild rice and mushrooms - The earthy flavors complement each other, enhancing the dish's umami profile.
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Wild rice and cranberries - The sweetness of cranberries balances the nutty taste of wild rice.
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Wild rice and roasted vegetables - A nutritious combination that adds color and vitamins to your meal.
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Wild rice and chicken - A protein-packed pairing that creates a satisfying main course.
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Wild rice and spinach - A healthy, leafy green addition that boosts iron and vitamin content.

How to Consume

Serving size
1 medium cup (150g)
Frequency
2-3 times per week
  • •Rinse wild rice before cooking to remove any debris.
  • •Cook wild rice in a ratio of 1 cup of rice to 3 cups of water for optimal texture.
  • •Try adding herbs and spices during cooking for enhanced flavor.
  • •Serve wild rice warm or chilled in salads for versatility.
  • •Combine with other grains for a mixed grain dish.

Selection & Storage

How to choose:

  • ✓Select wild rice that is dark in color with a firm texture.
  • ✓Check for any signs of moisture or mold in packaging.
  • ✓Look for products that are labeled as organic for better quality.
  • ✓Choose whole grain varieties for maximum nutritional benefits.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Can be stored for up to 1 year in a cool, dry place.

Warnings & Contraindications

  • ⚠️Individuals with certain allergies to grasses may want to avoid wild rice.
  • ⚠️Consult with a healthcare provider if you have a specific dietary restriction.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking to avoid any potential food safety issues.

Frequently Asked Questions

How many calories does Wild rice, raw have?

Wild rice contains approximately 357 calories per 100 grams, making it a nutrient-dense option that provides a good balance of macronutrients.

Is Wild rice, raw healthy?

Yes, wild rice is considered a healthy food choice due to its high protein and fiber content, low fat levels, and a rich supply of vitamins and minerals that contribute to overall health.

How should Wild rice, raw be stored?

To store wild rice, keep it in a cool, dry place, ideally in an airtight container. This will help maintain its freshness and prevent spoilage.

What are the benefits of eating Wild rice, raw?

Eating wild rice can provide numerous health benefits, including improved digestion, muscle repair, and a lower risk of chronic diseases due to its rich nutrient profile.

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

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

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