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Wild rice is a whole grain that is not actually a true rice, but rather the seed of an aquatic grass. It has a distinctive, earthy flavour and a chewy, slightly crunchy texture.
Wild rice is prominent in Native American and North American cuisines, typically used in soups, pilafs, and salads. Toasting wild rice before cooking can add a deeper, nuttier flavour, and using broth instead of water enhances the dish's richness.
Nutritionally, wild rice is rich in phosphorus, zinc, and copper. It’s also a good source of fibre, magnesium, potassium, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate. It also contains antioxidants. Wild rice is naturally gluten-free, making it suitable for those with gluten intolerance or coeliac disease.
The high protein content in wild rice makes it an especially valuable grain for those following plant-based diets. It’s fibre also aids in digestions and helps control blood sugar levels, while the antioxidants protect against oxidative stress and reduce the risk of chronic diseases.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Wild rice has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook wild rice. Cooking times can vary depending on the variety and type of wild rice.
As a general rule of thumb, rinse the rice when its raw. Use plenty of water to cook the rice (similar to how you would boil pasta). Bring to boil, then simmer 45-55 minutes and drain the excess water. Rinse the cooked rice again. This 3-step method helps to remove some of the naturally present arsenic in rice. Chronic intake of arsenic via diet and/or drinking water can cause adverse health effects, including cancer of the skin, bladder, and lungs.
There is no such thing as "non-whole grain" wild rice. Wild rice is always a whole grain.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
