Know what’s on your plate
Wild rice
Calories & nutrition facts
cooked, no added salt
Nutrition facts
Per 100 g% DV- Calories 102 kcal —
- Protein 3.8 g 8%
- Carbohydrate 20 g 7%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.8 g 6%
- Sugars 0.7 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.17 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.15 mg 3%
- Vitamin B6 0.14 mg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 3 mg 0%
- Iron 0.6 mg 3%
- Magnesium 32 mg 8%
- Phosphorus 82 mg 7%
- Potassium 101 mg 2%
- Zinc 1.3 mg 12%
- Copper 0.12 mg 13%
- Manganese 0.28 mg 12%
Similar foods
- Wild rice mixboiled133 kcal / 100 g
- White ricecooked, wihtout oil, wihtout salt, brazil131 kcal / 100 g
- Wholegrain ricecooked, no added salt187 kcal / 100 g
- Red ricecooked, without oil, without salt136 kcal / 100 g
- Black ricecooked, without oil, without salt160 kcal / 100 g
- Thai ricecooked, no added salt143 kcal / 100 g
- Brown ricecooked, wihtout oil, wihtout salt108 kcal / 100 g
- Riceboiled133 kcal / 100 g
- Parboiled white ricecooked, no added salt146 kcal / 100 g
- Rice vermicellidry, cooked, no added salt87 kcal / 100 g
Questions about Wild rice
How do you cook wild rice so it turns tender but stays chewy?
Rinse it, then simmer one part wild rice in about three parts water or stock, covered, for 45–60 minutes. It is ready when the grains have split and their pale centres are tender; drain off any remaining liquid.
Do you need to soak wild rice before cooking it?
No, soaking is not essential. If you soak it overnight, drain it and start checking for tenderness after about 25–30 minutes of simmering.
How should you store wild rice?
Keep uncooked wild rice in an airtight container in a cool, dry cupboard. Refrigerate cooked rice promptly in a covered container and use it within three to four days, or freeze it for longer storage.
What goes well with wild rice?
Its earthy, nutty flavour works well with mushrooms, roast squash, cranberries, toasted nuts and herbs such as sage or parsley. Serve it as a side for roast poultry, or toss cooked grains into a salad with greens and a sharp dressing.
Can you use wild rice instead of ordinary rice?
Yes, but allow more cooking time and liquid: wild rice stays firmer and chewier than white rice, and its grains may split as they cook. It suits pilafs, soups and salads better than dishes that need soft, sticky rice.
Is wild rice actually rice?
Despite its name, wild rice is the seed of an aquatic grass, not a true rice plant. The long, dark grains are harvested from plants that grow in shallow water.
Which has more protein, wild rice or brown rice?
Wild rice has more protein per 100 g: 3.8 g, compared with 2.44 g in brown rice.
Source: ANSES–Ciqual (France) 9111 · per 100 g · carbohydrate per EU label, fibre excluded
