Calories in Wild Rice: Nutritional facts for Wild Rice Types

A standard 100g (3.53oz) serving of cooked wild rice contains 101 calories. Raw wild rice is more calorie-dense, with a 100g portion containing 357 calories.

The calorie content for one kilogram (1000g) of cooked wild rice is 1010 calories. A kilogram of raw wild rice contains a higher amount, with 3570 calories.

Wild Rice calories and protein content vary by brand. A 0.13-cup (23g) serving of Quality Wild Rice contains 88 calories and 3g of protein. A 0.25-cup (45g) serving of Maitreya Wild Rice has 170 calories and 7g of protein. A 45g serving of Lundberg Organic Wild Rice provides 150 calories and 6g of protein.

Wild rice consumption offers several health advantages backed by scientific evidence. The key benefits are detailed below.

• Rich in Antioxidants. Wild rice contains a high concentration of antioxidants, which help protect the body's cells from damage caused by free radicals. A study by Hao, J., et al., 2011, "Antioxidant Capacity of Wild Rice (Zizania aquatica L.)", confirmed that wild rice possesses potent antioxidant activity, attributing the effect to phenolic compounds that are more abundant in wild rice than in white rice.
• Supports Heart Health. The fiber, magnesium, and low-fat content of wild rice aid in maintaining cardiovascular health. Research by Anderson, J. W., et al., 2009, "Health benefits of dietary fiber," established that a high intake of dietary fiber, like that found in whole grains such as wild rice, is associated with a lower risk of coronary heart disease and can help reduce blood pressure and cholesterol levels.
• Aids in Muscle Repair and Growth. Wild rice is a good source of plant-based protein, containing all nine essential amino acids. A publication by the University of Minnesota, "Wild Rice: Nutritional and Health Benefits," details the grain's complete amino acid profile, which is essential for building and repairing tissues in the body, making the grain a valuable protein source.

Certain considerations for wild rice consumption exist, relating to contaminants and cost. These aspects are described below.

• Risk of Ergot Contamination. Wild rice can be contaminated with a fungus called Claviceps purpurea, which produces toxic alkaloids known as ergot. A report by the Canadian Grain Commission, "Ergot," explains that consuming ergot can lead to a serious condition called ergotism, with symptoms ranging from nausea to convulsions. Commercial processing is designed to remove ergot bodies, but caution is warranted. An alternative is brown rice. A suggested practice is to purchase wild rice from reputable suppliers who follow strict quality control standards.
• Potential for Heavy Metal Accumulation. The aquatic environment where wild rice grows can contain heavy metals like lead and cadmium, which the plant may absorb. A study by the Minnesota Department of Health, "Metals in Minnesota-Grown Wild Rice," found that while levels are low, monitoring is important. An alternative is quinoa. A suggested daily amount is to consume wild rice as part of a varied diet that includes grains grown in different environments.

Yes, wild rice is a beneficial food choice because the robust nutritional profile supports heart health, digestive function, and cellular protection. For heart health, the high fiber content helps to lower cholesterol levels, while the magnesium content aids in regulating blood pressure. A study by Aune, D., et al., 2016, "Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies," found that higher whole grain intake is associated with a reduced risk of cardiovascular disease. Digestive health is improved by the dietary fiber in wild rice, which promotes regular bowel movements and helps prevent constipation. Research by Slavin, J., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits," confirmed that dietary fiber is fundamental for maintaining a healthy gut. The grain's high antioxidant content provides cellular health benefits by neutralizing harmful free radicals. A study by Zhu, Y., et al., 2018, "Antioxidant and Antiglycation Activities of Wild Rice," demonstrated the strong antioxidant capacity of wild rice, suggesting a role in preventing chronic diseases linked to oxidative stress.

Yes, wild rice is a healthy food for weight loss diets. The combination of high fiber and protein in wild rice promotes a feeling of fullness, which can help reduce overall calorie intake. A review by Clark, M. J., & Slavin, J. L., 2013, "The effect of fiber on satiety and food intake: a systematic review," confirmed that dietary fiber intake is effective in increasing post-meal satiety. The protein content also aids in weight management. Research by Paddon-Jones, D., et al., 2008, "Protein, weight management, and satiety," established that protein is the most satiating macronutrient, helping to control appetite. The status of wild rice as a whole grain is beneficial. A meta-analysis by Pol, K., et al., 2018, "Whole-grain consumption and body weight changes in cohort studies," found that increased whole-grain consumption is associated with less weight gain over time. A suggested consumption rate is to incorporate one-half to one cup of cooked wild rice into meals to leverage these properties.

The calorie content of cooked wild rice does not change according to the different North American species. Both Northern Wild Rice and Giant Wild Rice, the main commercially available types, contain 101 calories per 100g cooked. The nutritional composition is consistent across these species. Any perceived differences in dishes come from preparation methods and the addition of other ingredients rather than from the wild rice type itself. The highest and lowest calorie counts for the base grain are identical.

Wild rice originates from North America, growing in the shallow waters of the Great Lakes region. The grain is the seed of an aquatic grass, Zizania, not a true rice. For the Anishinaabe (Ojibwe) people, the grain, called manoomin, has been a sacred and vital component of their diet and culture for centuries. Traditional harvesting involves knocking the ripe seeds from the stalk into a canoe, a sustainable method that allows for natural reseeding. This Indigenous heritage shaped the grain's culinary history, with uses in stews, soups, and as an accompaniment to fish and game. European settlers later integrated wild rice into their own foodways, creating regional Midwestern dishes like creamy soups and poultry stuffings.