Wild Rice, a traditional staple among Native American tribes, is not actually rice but an aquatic grass seed. It’s cherished for its robust nutritional benefits and distinctive flavor profile. Originating from the shallow waters of North America’s Great Lakes region, wild rice has been a significant part of indigenous diets and ceremonies for centuries.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked wild rice (approximately 164 grams)

  • Calories: 166 kcal
  • Protein: 6.5 g
  • Fiber: 3 g
  • Fats: 0.55 g
  • Manganese: 0.5 mg (23% of the DV)
  • Zinc: 1.3 mg (9% of the DV)

Where to Buy Wild Rice:

Wild rice can be found in its pure form and in rice blends in health food stores, supermarkets, and online. For the best quality, opt for whole, unbroken grains.

Foods Made with Wild Rice:

Wild rice’s hearty texture and rich, nutty flavor make it versatile in cooking:

  • Soups and Stews: Adds body and a burst of flavor.
  • Salads: Provides a nutritious, chewy base.
  • Pilafs: Mixes well with other grains for a textured side dish.
  • Stuffing: Offers a gluten-free alternative with a rustic taste.

Flavor Profile:

Wild rice has a deeper, more pronounced nutty flavor and a chewy texture compared to white or brown rice, making it a favorite for those looking to elevate their culinary creations.

Health Benefits of Wild Rice:

  • High Protein Content: Offers more protein than most other whole grains.
  • Rich in Antioxidants: Helps combat oxidative stress and inflammation.
  • Dietary Fiber: Supports digestive health and may aid in weight management.
  • Source of Essential Minerals: Including magnesium, phosphorus, and zinc.


Wild Rice is more than just a side dish; it’s a nutritious grain that can enhance a wide array of recipes. Whether you want to add a new texture to your salads or seek a healthier stuffing alternative, wild rice is a versatile ingredient that packs a flavorful and nutritional punch.