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Wild rice is a nutrient-packed alternative to common rice varieties. In fact, it’s not a rice at all, rather a seed from a species of aquatic grass that’s native to the Great Lakes Region of North America. Wild rice is harvested as a grain and used in place of many common varieties of rice, including brown rice and white rice.

The pseudo-grain has a long culinary history in North America with Native Americans choosing it as a staple in their diet for centuries. Today, it’s used as a nutrient-packed ingredient in healthy cooking and as a gluten-free alternative for anyone who suffers a gluten intolerance or celiac disease.

Featuring a chewy texture and bold flavour that’s often described as earthy and slightly nutty, wild rice offers a depth many prefer to white and brown rice. It’s also incredibly diverse lending itself to a slew of cuisines; both sweet and savoury dishes.

As a long grain wild rice is akin to many types or rice and requires a similar cooking method. Where it differs, however, is in its taste profile and nutrient content. Wild rice boasts higher levels of fibre, protein and key minerals like zinc and phosphorus when compared to white rice.

Its fibre content is on par with brown rice making it a great option for anyone looking for a more filling option when choosing a rice or grain for their meal, or for those hoping to boost their fibre intake. 

With around twice as much protein as white or brown rice it is a fantastic plant-based source of this macronutrient. It’s also considered a complete protein with each of the nine essential amino acids - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine - packed in.

Essential amino acids are commonly noted as the building blocks of protein. They must be obtained via the food we ingest since the body isn’t able to produce them. Essential amino acids play a crucial role in the body, acting to build proteins and to synthesise the body’s hormones and neurotransmitters. Things like tissue repair, growth and nutrient absorption are just some of the functions the body uses proteins for.

Comparably wild rice is lower in calories than white and brown rice; with a brag-worthy list of minerals and as a source of vitamin B6, it’s a healthy, nutrient-dense food.

Benefits of Wild Rice

Source of disease fighting antioxidants: Studies have revealed wild rice is high in antioxidants with around 30 times more antioxidant activities than white rice. Antioxidants help protect the body against free radicals. Free radicals can be harmful to the body, causing oxidative stress. Long-term oxidative stress is thought to damage cells, DNA, and protein in the body, which can impact ageing and may contribute to the development of some conditions including chronic inflammation and neurodegenerative diseases.

May help maintain healthy cholesterol: Consuming wild rice may benefit cholesterol with some studies indicating wild rice is an effective way to reduce bad (LDL) cholesterol. The lipid lowering properties of wild rice have been praised for the positive effects on both cholesterol levels and plaque build up in arteries. Not only does this benefit cholesterol levels, lowering ‘bad’ cholesterol in the body, but it also impacts the heart and therefore may help lower the risk of heart disease. 

May be good for your heart: Incorporating wild rice in your diet may benefit more than just the flavour of your dish. Considered a whole grain, wild rice may be good for your heart too.

Studies around the benefits of whole grains in relation to heart health are aplenty, concluding a diet high in whole grains is linked with a lower risk of developing heart disease. This systematic review of more than 40 studies that researched the connection between whole grain consumption and heart disease notes a marked reduction in risk for those who included whole grains in their diet, citing a 16-12% lower risk.

What can Wild Rice be used for? 

Wild rice is a delicious and nutritious substitute for many rice varieties and grains in a variety of cuisines, think asian curries, middle eastern fare, and western favourites like salads. Its nutty taste and irresistible, slightly chewy texture lends itself to many flavours making it a versatile option to cook with.

Try wild rice: mixed with herbs and toasted nuts to create a yummy side dish; in tabouleh in place of couscous for a gluten-free option; in stuffing to spruce up your next roast chicken; in a soup to boost the fibre content and create a hearty meal that will keep you full; in a salad to create a main meal packed with nutrients. Be creative, wild rice can be used in so many different ways!

How to cook wild rice

Wild rice is easy enough to cook, much like rice varieties. It does take a little longer than white rice though (similar to brown rice), requiring a little longer simmering on the stove top and a bigger water-to-rice ratio.

For perfect wild rice choose a large saucepan, bringing six cups of water to the boil. Add one cup of well-rinsed wild rice, reduce the heat and simmer for approximately 50 minutes or until you achieve the desired texture.

Top Selling Wild Rice

Nutrition

Wild rice is known as a nutrient packed alternative to common rice varieties. As we mentioned above, it’s higher in fibre and protein than white rice and boasts more zinc and phosphorus. It’s also an excellent source of antioxidants with the study mentioned previously citing it contains around 30 per cent more than white rice. Stand alone, it’s packed with a slew of the good stuff including iron, folate, manganese and so much more.

Here’s a look at the nutrition stats for around one cup of cooked wild rice according to USDA:

166 calories
35 grams carbohydrates
6.5 grams protein
0.6 gram fat
3 grams fiber
0.5 milligram manganese (23 percent DV)
2.2 milligrams zinc (15 percent DV)
52.5 milligrams magnesium (13 percent DV)
134 milligrams phosphorus (13 percent DV)
2.1 milligrams niacin (11 percent DV)
0.2 milligram vitamin B6 (11 percent DV)
42.6 micrograms folate (11 percent DV)
0.2 milligram copper (10 percent DV)
0.1 milligram riboflavin (8 percent DV)
0.1 milligram thiamine (6 percent DV)
1 milligram iron (5 percent DV)
166 milligrams potassium (5 percent DV)

FAQ:

Is wild rice really rice?

Wild rice is not officially a rice despite its appearance. Native to the Great Lakes Region of North America, wild rice is in fact the seed of an aquatic grass.

What does wild rice taste like?

Wild rice has a unique flavour that’s often described as slightly nutty and earthy.

Is wild rice grain free?

Wild rice is not a grain, rather it is an aquatic grass seed that can be used in place of many grains.

Is wild rice healthier than white rice?

Wild rice is generally considered a healthier option to white rice due to its higher levels of protein, fibre, and antioxidants along with a heap of vitamins and minerals. It’s a great option for anyone looking to boost their fibre intake, consumer a diet high in nutrients, or simply a more nutrient-dense alternative to common rice varieties.

How do you cook wild rice?

Cooking wild rice is not dissimilar to cooking brown rice. It takes l little longer than white or brown rice to cook and require quite a bit more water when cooking it on the stove top. 

For perfect wild rice choose a large saucepan, bringing six cups of water to the boil. Add one cup of well-rinsed wild rice, reduce the heat and simmer for approximately 50 minutes or until you achieve the desired texture.

Does wild rice have carbs?

Wild rice is not carb-free though it is considered a low carb option. It has approximately 35 grams of carbohydrates per one cup of cooked wild rice, which is approximately 30 per cent less than white and brown rice.

Other low carb rice alternatives include konjac rice. Made from konjac, a root vegetable native to Asia, it is low in carbs and calories and is gluten-free. With a high fibre content it’s another fantastic option to stay full for longer.

Is wild rice or quinoa healthier?

Bother wild rice and quinoa are healthy options. Like quinoa, wild rice is high in protein with both boasting around the same amount of protein per serve.

Wild rice is a nutritious pseudograin often used in place of rice and grain varieties. Despite its name it’s not actually a rice. Derived from an aquatic grass native to North America, wild rice is a unique ingredient that’s been used for centuries by Native Americans.

Boasting an array of health benefits and a long list of nutrients this whole grain is a fantastic option if you’re looking for a boost of nutrition in your diet. It’s been linked as a health promoting ingredient that may benefit health concerns like high cholesterol, heart disease, and more.

Even if all you do is replace your white rice with wild rice you’ll be boosting your intake of essential nutrients. Compared to white rice, wild rice is higher in fibre, protein, and minerals like zinc and phosphorus.

Years ago wild rice came onto the health scene as a nutrient-dense option that could be easily incorporated into a variety of cuisines. Today its versatility lends itself many dishes, finding its way into recipes for soups, casseroles, salads, curries, and more.