Grain7 recipes
wild rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
जंगली चावलCanada riceIndian ricewild riceraw wild rice
SERVING
CALORIES
357
PROTEIN
14.7g
CARBS
74.9g
FAT
1.1g
FIBER
6.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories357kcal—
Protein14.7g29%
Carbohydrates74.9g27%
Fiber6.2g22%
Sugar1.4g3%
Total fat1.1g1%
Saturated fat0.20g1%
Cholesterol0mg0%
Water11.6g—
MINERALS
Sodium7.0mg0%
Potassium427mg9%
Calcium21mg2%
Iron2.9mg16%
Magnesium283mg67%
Phosphorus693mg55%
Zinc9.5mg87%
Copper0.84mg93%
Manganese2.1mg93%
Selenium4.5µg8%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.3mg9%
Vitamin K1.0µg1%
Thiamin (B1)0.18mg15%
Riboflavin (B2)0.42mg32%
Niacin (B3)10.8mg67%
Pantothenic acid (B5)1.7mg34%
Vitamin B60.63mg37%
Folate (B9)152µg38%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 ml0.7g
1 liter666.7g
HEALTH BENEFITS
Why eat it.
- ✓High in antioxidants, which help protect cells from damage caused by free radicals.
- ✓Rich in dietary fiber and protein, promoting satiety, aiding digestion, and supporting weight management.
- ✓Good source of essential minerals such as magnesium, phosphorus, and zinc, which are crucial for bone health, energy metabolism, and immune function.
- ✓May help improve heart health and lower cholesterol levels due to its high fiber content.
COOKING TIPS
In the kitchen.
- 1Rinse wild rice thoroughly under cold running water before cooking to remove any dust or debris.
- 2Use a liquid-to-rice ratio of approximately 3:1 or 4:1 (e.g., 3-4 cups of water or broth for every 1 cup of wild rice).
- 3Bring the liquid and rice to a boil, then reduce the heat to low, cover, and simmer for 45-60 minutes, or until the grains have split open and are tender with a slight chew.
- 4Enhance the flavor by cooking wild rice in vegetable or chicken broth and adding aromatics like bay leaves, thyme, or mushrooms.
STORAGE
Keep it fresh.
- Store uncooked wild rice in an airtight container in a cool, dark, and dry place, such as a pantry, where it can last for several years.
- Cooked wild rice should be cooled and stored in an airtight container in the refrigerator for up to 6 days or frozen for up to 6 months.
FAQ
Frequently asked questions.
Is wild rice healthy?
Yes, wild rice is highly nutritious and considered a whole grain. It is rich in antioxidants that protect cells from damage, and it provides essential minerals like magnesium and phosphorus for bone health and energy metabolism.
How much protein is in wild rice?
Wild rice is a high-protein grain option, containing approximately 14.7g of protein per 100g of dry weight. This makes it an excellent plant-based protein source compared to white or brown rice.
Is wild rice gluten-free?
Yes, wild rice is naturally gluten-free. Although it is called 'rice,' it is actually the seed of an aquatic grass, making it a safe and healthy option for individuals with celiac disease or gluten intolerance.
Is wild rice keto-friendly?
Wild rice is generally not considered keto-friendly because it is high in carbohydrates, with about 74.9g of carbs per 100g. While it is a complex carb with high fiber, it likely exceeds the daily carb limit for a strict ketogenic diet.
How do you cook wild rice?
Combine 1 cup of wild rice with 3 cups of water or broth. Bring to a boil, then reduce heat and simmer covered for 45 to 60 minutes until the grains puff open and are tender; drain any excess liquid before serving.
What does wild rice taste like?
Wild rice has a very distinct, nutty, and earthy flavor. Its texture is much firmer and chewier than white rice, and the grains often 'pop' or bloom when fully cooked, providing a unique mouthfeel.
Is wild rice good for weight loss?
Yes, wild rice can be beneficial for weight management due to its high fiber and protein content. These nutrients increase satiety, helping you feel full longer and potentially reducing overall calorie consumption.
How do you store wild rice?
Dry wild rice should be kept in an airtight container in a cool, dark pantry, where it can last almost indefinitely. Cooked wild rice should be refrigerated in a sealed container and consumed within 4 to 6 days.
Can I freeze cooked wild rice?
Yes, cooked wild rice freezes exceptionally well. Store it in airtight containers or freezer bags for up to 6 months; this is a great way to save time since wild rice has a long cooking duration.
Is wild rice actually a type of rice?
Technically, no. Wild rice is the seed of four different species of aquatic grasses. While it is treated and prepared like a grain in culinary contexts, it is botanically distinct from common rice.
RECIPES
Cook with wild rice.
7 recipes · sorted by what’s quick
