Wild Rice

Wild Rice

Wild rice is not actually rice, but rather a long-grain marsh grass seed. Many products marketed as "wild rice" are really mixtures of brown or white rice with wild rice. These mixtures will not be as nutritious as pure wild rice.

To cook, wash rice thoroughly. Add 1 cup of rice to 3 cups boiling water. Bring to a boil again, then reduce heat to simmer. Cover and simmer for 50-60 minutes or until the rice starts to puff open. Drain excess water.

Wild rice is parched before going to market and therefore will not sprout. It can be soaked, rather than cooked, to soften it for eating.

Serving size: 1 cup, cooked
Region: North America


Fiber 3 g 12%
Iron 1 mg 7%
Magnesium 52.5 mg 13%
Manganese 0.5 mg 17%
Phosphorous 134 mg 11%
Protein/Amino Acids 6.5 g 13% Provides all essential amino acids but is slightly low in lysine.
Vitamin B3/Niacin 2.1 mg 11%
Vitamin B6 0.2 mg 11%
Vitamin B9/Folate 42.6 mcg 21%
Zinc 2.2 mg 15%