Wild Rice
Staple Grains & Cereals · 10 specs
Direct Answer
Wild rice (Zizania palustris) is an aquatic marsh grass seed native to North America. Per 100g raw, it delivers 357 kcal, 74.9g carbohydrates (6.2g fiber), 14.7g protein, and 1.08g fat with a low glycemic index of 45.
Source: USDA FoodData Central (FDC ID: 169757) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 357 kcal |
| Carbohydrates | 74.9 g |
| Dietary Fiber | 6.2 g |
| Net Carbohydrates | 68.7 g |
| Protein | 14.7 g |
| Total Fat | 1.08 g |
| Glycemic Index (GI) | 45 (Low) |
| Water Content | 7.8 g |
| Gluten Status | Naturally Gluten-Free |
| Standard Water-to-Rice Ratio | 3.0 : 1.0 (by volume) |
Aquatic Seed Density
Wild rice provides nearly double the protein and fiber of standard white rice, alongside rich levels of folate, zinc, and phosphorus with a distinctive smoky, tea-like flavor.
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