Wild Rice Nutritional Facts
Wild rice — known as manoomin by the Anishinaabe — is not actually rice at all. It's an aquatic grass seed native to the cold clean lakes of Minnesota, Wisconsin, Michigan, Manitoba and the northern waters of Canada. And nutritionally it's in a completely different category from the white rice most people eat every day.
Here's everything you need to know.
Nutrition Per 1 Cup Cooked
Values are typical ranges. Exact numbers vary by variety, harvest and cooking method.
- Calories — 166
- Protein — 6.5g
- Total Fat — 0.6g
- Carbohydrates — 35g
- Dietary Fiber — 3g
- Sugars — 1g
- Sodium — 0mg
- Cholesterol — 0mg
- Magnesium — 52mg
- Phosphorus — 134mg
- Potassium — 166mg
- Calcium — 21mg
- Iron — 1.1mg
- Zinc — 1.2mg
- Small amounts of omega-3 and omega-6 fatty acids
What Makes Wild Rice Different
More Protein Than White Rice
At 6.5g of protein per cooked cup wild rice delivers significantly more than white rice and is comparable to other whole grains. Real food that actually fuels you.
High In Antioxidants
The dark pigment in wild rice signals polyphenols — phenolic acids and flavonoids that help protect against oxidative stress. Wild rice has up to 30x the antioxidant activity of white rice.
Heart Healthy
Naturally cholesterol free. Very low in fat. A good source of magnesium and potassium — nutrients tied to healthy blood pressure. Fiber supports healthy cholesterol management as part of a balanced diet.
Steady Energy
Wild rice digests more slowly than refined grains. That means steadier blood sugar and longer lasting energy — no spike and crash.
Gut Friendly Fiber
3g of fiber per cooked cup supports regularity and helps you stay full longer. Whole grain patterns that include wild rice are linked to diverse resilient gut health.
Naturally Gluten Free
Wild rice is gluten free by nature. Check packaging for cross contact if medically necessary.
Wild Rice vs Other Grains
vs White Rice
More protein. More fiber. Less processed. Richer micronutrient and antioxidant profile. Not even close.
vs Brown Rice
Similar fiber with a distinct flavor and texture. Many prefer wild rice in soups, salads and pilafs. Glycemic index of 45 vs brown rice at 50.
vs Ancient Grains
Competitive on protein and minerals with a uniquely chewy texture and nutty earthy flavor that sets it apart.
Glycemic Index — Why It Matters
The glycemic index measures how quickly a food raises blood sugar. Lower is better.
- White Rice — 72 High
- Brown Rice — 50 Medium
- Wild Rice — 45 Low
Wild rice digests slowly. Blood sugar rises gradually rather than spiking. That matters for everyone — especially people managing diabetes or blood sugar levels.
Read our full Wild Rice and Diabetes guide
How To Cook It
Grade A — Long Grain:
Rinse 1 cup rice. Add 3 cups water or broth. Bring to a boil, reduce heat, cover and simmer 45-55 minutes until kernels split open. Drain excess liquid and serve.
Wood Parched:
Same ratio. Same cook time as Grade A — 25-35 minutes. Deeper smokier flavor from traditional fire roasting.
Soup Grade:
Same ratio. Cooks faster — 25-35 minutes. Perfect for soups, casseroles and one pot meals.
Hand Harvested:
Same 1:3 ratio. Full cook time 50-60 minutes. Worth every minute.
Wild Rice and Brown Rice Blend:
Same ratio. Cook 30-35 minutes until both grains are tender.
Pro tip: Use chicken or vegetable broth instead of water. Makes a significant difference in flavor.
Full Cooking Instructions Guide
Our Wild Rice Varieties
Grade A — Long Grain
Our premium Minnesota grown wild rice. Longest kernels, best presentation, perfect for sides and salads.
Soup Grade
Smaller broken kernels. Same nutrition. Cooks faster. Perfect for soups and casseroles.
Wood Parched
Traditionally fire roasted. Deeper smokier flavor. The old way.
Hand Harvested
Gathered by canoe from natural northern lakes. Lighter, more delicate flavor. Seasonal.
Wild Rice and Brown Rice Blend
A great starting point. Real wild rice nutrition with a familiar brown rice base.
Canadian Jumbo Organic
Certified organic. Larger kernels. Clean Canadian northern waters.
Culture and Sourcing
Wild rice is woven into the history of the Great Lakes and northern lakes region. The Anishinaabe have harvested manoomin by canoe for centuries — central to community life, ceremony and winter survival.
In Minnesota wild rice grows both in natural lakes through traditional hand harvest and in carefully managed clean water paddies. Its sensitivity to water quality makes it one of the most meaningful foods with an environmental story.
When you buy wild rice from All Trails Lead North you're connected to that story — and 1% of every sale goes to protecting the clean northern lakes it grows in.
Common Questions
Is wild rice a superfood?
Superfood is not a regulated term but wild rice earns it. Higher protein than white rice. Naturally gluten free. Low in fat. Rich in minerals and antioxidants. The numbers back it up.
How much protein does wild rice have?
About 6.5g per cooked cup — significantly more than white rice and comparable to other whole grains.
Does wild rice have fiber?
Yes. About 3g per cooked cup. That fiber slows digestion, supports blood sugar stability and helps you stay full longer.
Is wild rice gluten free?
Yes. 100% naturally gluten free. Check packaging for cross contact if medically necessary.
What vitamins and minerals does it have?
Magnesium, phosphorus, potassium, calcium, iron and zinc. Plus small amounts of omega-3 and omega-6 fatty acids.
Is wild rice good for heart health?
Yes. Cholesterol free, very low in fat, and a source of magnesium and potassium which are tied to healthy blood pressure. Fiber also supports healthy cholesterol management.
How does wild rice affect blood sugar?
Wild rice has a glycemic index of 45 — significantly lower than white rice at 72. It digests slowly and supports more stable blood sugar levels after eating.
Is wild rice high in antioxidants?
Yes. The dark pigment signals polyphenols that help protect against oxidative stress. Up to 30x the antioxidant activity of white rice.
Is wild rice actually rice?
No. It's an aquatic grass seed native to the northern lakes of Minnesota and Canada. The name is the only thing it has in common with conventional rice.
Is wild rice good for diabetics?
Wild rice has a glycemic index of 45 compared to white rice at 72. The combination of protein, fiber and low glycemic index makes it one of the smartest carbohydrate choices for blood sugar management. Always consult your doctor or dietitian for personal dietary advice.
Read our full Wild Rice and Diabetes guide
Ready to try real Minnesota wild rice?
1% of every sale goes to protecting the clean northern lakes and waterways we love — from Minnesota to Manitoba.
All Trails Lead North.