Surprising Nutritional Value Of Wild Rice


Surprising Nutritional Value Of Wild Rice

Hello All!!!

Rice is a staple food in most Asian countries. It has been around since time immemorial. According to the Food and Agriculture Organization, rice provides around 20% of the world’s energy from food. Rice being an indispensable part of a complete Indian meal, have you ever wondered whether there can be more variations of rice other than white rice and brown rice? Yes, there is a variety of rice that grows in marshlands. Wild rice is not exactly rice but is a seed produced by some kinds of grasses.

Shutterstock photos of wild rice for recipe to go in food for Jennifer Bain.

White rice is a great source of iron, thiamine and folate but wild rice is more nutritious from all aspects. Let us have a look and compare the nutritional value of both white rice and wild rice.


A cup of cooked white rice has 210 calories with 4 gms of protein, 45 gms of carbs and 1 gm fibre. On the other hand, a cup of cooked wild rice has only 170 calories to offer with 7 gms of protein, 35 gms of carbs and 3 gms of fibre.

So, it is clear that wild rice has lesser calories and more amount of fibre and protein in comparison to white rice. The protein provided by wild rice is also higher in quality as it contains more amounts of essential amino acids methionine and lysine.


Talking about vitamins, one cup of wild rice provides 10% of the daily value for vitamin B-6, folate and niacin. It provides 8% of the daily value for riboflavin and 6% of the daily value for thiamine. White rice offers more of folate and thiamine, the same amount of niacin but less of vitamin B-6 and almost no amount of riboflavin. These B-vitamins are essential in turning the food eaten by you into energy. They also keep your nails, hair and skin healthy.


When you consume a cup of wild rice you get 15% of the daily value for zinc, magnesium and phosphorus and 6% of the daily value for iron. White rice offers more calcium (2%of the daily value) and more iron (10% of the daily value). However it has only 8% of the daily value for phosphorus and 6% of the daily value for magnesium and zinc. Both zinc and phosphorus are essential for the functioning of the function of the nerve, heart and muscle. Zinc is essential for immune function, smell and taste.

The bottom line

Wild rice is considered to be more nutrient dense than the usually available white rice. It provides more nutrients while keeping the calories count low. So, weight watchers, what are you waiting for? Wild rice is definitely the right choice for those who want to get rid of those ‘oh so embarrassing’ kilos. Being higher in protein and fibre, it helps in keeping you full for long and this will prevent you from over-eating.


You will most probably get wild rice in specialty stores or organic stores. If can you get your hands on them you should try to include them in your diet, particularly if you want to lose weight!

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