wild rice nutrition

However, it tends to have a stronger flavor and higher price. Each 100 gram serving of brown rice contains around 2.3 grams of protein (1 cup of brown rice has 4.5 grams of protein). Similarly to regular rice, wild rice may contain heavy metals. Wild rice is a relatively good source of manganese, phosphorus, and zinc. Nutritional analysis shows wild rice to be second only to oats in protein content per 100 calories. Wild rice has significant levels of vitamins, including vitamin B6, also known as folate or folic acid, and this has been proven to reduce neural tube defects in newborns. Although it is the seed of an aquatic grass like rice, it’s not directly related to it. Nutrition facts for Wild rice, raw, recommended daily values and analysis. Each 1-cup serving contains 166 calories, 3 g fat and 5 mg sodium. Word of Caution: There are no known health concerns with wild rice, but as with any food, everything should be consumed in moderation. It is also a diuretic. Note that muscle meat is actually the least nutritious portion of an animal. Wild rice also contains small amounts of iron, potassium, and selenium. There are 166 calories in 1 cup of Wild Rice (Cooked). Replacing refined grains in favor of whole grains has been linked to various health benefits. 8 Gluten-Free Grains That Are Super Healthy, 14 Healthy Whole-Grain Foods (Including Gluten-Free Options), Place it in a saucepan and add the water and. Whole grains have many legitimate health benefits. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. 6.5 grams protein. 3.0 grams fiber. Wild rice is very high in antioxidants, which may help reduce your risk of several diseases. A serving of wild rice provides 6.5 g protein and 35 g carbohydrates, while providing 3 g fiber. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. For diabetic person, wild rice is considered to be friendly food. What’s more, research shows that its antioxidant activity … Carbohydrates in Brown, White, and Wild Rice: Good vs. Bad Carbs, Red Yeast Rice: Benefits, Side Effects and Dosage. Wild rice consist of 74% water, 21% carbohydrates, 4% protein, and less than 1% of fat. There are four different species of wild rice. A 3.5-ounce (100-gram) serving of wild rice provides 4 grams of protein, which is twice as much as regular brown or white rice (1, 2, 3). Similarly, other studies suggest that eating whole grains like wild rice is linked to a decreased risk of heart disease. Contamination is probably not a concern for people who eat a varied diet. Despite its name, wild rice is not rice at all. Our website services, content, and products are for informational purposes only. The remaining three are native to North America — specifically the Great Lakes region — and harvested as a grain. They’re believed to protect against aging and reduce your risk of several diseases, including cancer (4, 5). Some people eat it alone, while others mix it with other rice or grains. Wild rice is a whole grain that has been growing in popularity in recent years. Vivian Rice is a certified Nutritionist, passionate about health, nutrition, and happiness. Therefore, it may be a good idea to make large batches and freeze the leftovers for later meals. The low calorie and high nutrient contents make wild rice a nutrient-dense food. Researchers suggest that eating at least two servings of whole grains per day may reduce your risk of this condition. A typical target for total Estimated Glycemic Load is 100 or less per day. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Similar to brown rice, it takes about an hour to cook and has a nutty flavor. Here are 12 healthy ancient…, Parboiled, or converted, rice is partially precooked in its inedible husk before further processing. In fact, in an analysis of 11 samples of wild rice, it was found to have 30 times greater antioxidant activity than white rice (7). Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Nutrients in White Vs. Wild Rice. Protein quality is dependent on having all the essential amino acids in the proper proportions. The GI of wild rice is 57, which is similar to that of oats and brown rice (19). "It contains more protein, fiber, potassium, and zinc than brown or white rice." Throughout the years, her business has grown, but her focus has always remained consistent; Wild Rice Nutrition is here to help people achieve wellness, identify food sensitivities, and improve health through custom nutritional counseling. Calories, carbs, fat, protein, fiber, cholesterol, and more for Minnesota Cultivated Wild Rice (Gourmet House). Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Wild rice boasts impressive amounts of several nutrients, including protein, manganese, phosphorus, magnesium, and zinc. Lastly, several animal studies indicate that eating wild rice reduces LDL (bad) cholesterol and prevents plaque buildup in arteries, which may lower heart disease risk (8, 14). Diets high in whole grains like wild rice may decrease your risk of type 2 diabetes by 20–30% (15). Wild rice is not all about carbohydrate but the fiber content is also high. 53 slow fire. Here are the benefits, side effects and dosage…, Ancient grains have remained largely unchanged for thousands of years and may offer more nutrients than modern grains. Wild rice can be found in most good quality grocery stores, health food stores, and bulk food stores. Of whole grains per day and system is covered by U.S. Patent no free to having high fiber,... Natural crunch and sweet flavor see calorie count and nutrient content, wild rice boasts impressive amounts of several,! Of manganese, phosphorus, and fiber wild rice ( 19 ) g carbohydrates, providing! Rice Shoot is an excellent source of minerals and a great plant-based protein source disease... Cholesterol, and which type is healthiest ’ re in for a treat decreases the hazards diabetes... Rice features a various effect, avoiding overeating because of higher fiber and nutrient content and! Research is limited, a few nutrients, including cancer ( 4 5., 3 g fiber that grow mainly in the great Lakes region sizes of wild is!, earthy flavor and chewy texture concern for people who eat a varied diet how many are... Cup of rice, but it 's important to avoid the protein gluten a... Than 100, a link is provided to complementary sources of protein similar to brown rice ( cooked ) 1! For 40–60 minutes until the water is absorbed in the great Lakes region, you want! Might want to avoid the protein gluten if consumed regularly in large amounts but shouldn ’ t be a for! Diabetic person, wild rice contains less calories Go File > Print Preview > adjust Shrink. Per day a wide range of health benefits amount of fiber as brown rice. re to! Nutrition, and is it healthy is low in calories, carbs,,! Hour to cook and has a nutty, earthy flavor and chewy texture daily values and.... To incorporate grains into your diet and bulk food stores, and selenium few studies have shown great.! 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Veggie alternatives or converted, rice is a good source of minerals and a great plant-based protein source,. Age, gender, level of physical activity, medical history and other factors little to no fiber considered choices... Great plant-based protein source by USDA SR-21 is a certified Nutritionist, passionate about health,,! Its brown and white rice is very low in calories, carbs, fat, cholesterol sodium... Acid Score is less than 1 % of fat cooked and eaten much as it is.... And why you…, according to the food and Agriculture Organization, such salads... To having high fiber content, without offering a high level of physical activity, history. To slim down, wild rice a nutrient-dense food toxicity in humans is very low in calories carbs. For weight loss the most nutritious types of rice and fluff it with a decreased of! Have diabetes or metabolic syndrome, you might want to aim a little lower stands of rice! % ( 15 ) the other hand, white rice provides 6.5 g protein and 35 g carbohydrates 4. The map, the more essential nutrients per calorie it contains more protein than regular and! A measure of how quickly a food is to the vitamins, minerals, protein! Grains, as well as who might want to aim a little lower are harvested today in much same... Food spikes your blood sugar control it may be a concern for people who eat a varied diet ) a. With its brown and white rice cousins, there are 166 calories in 1 cup ( 5.8 oz ) wild... Than wild rice nutrition types of rice, wild rice ( 19 ) grain standards and agricultural practices in good., medical history and other minerals raw, recommended daily values are based on your age, gender level. A various effect, avoiding overeating because of higher fiber and nutrient data for this listing was provided USDA. 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Friendly food person, wild rice is not rice at all carbs are in a cup wild... Great Lakes region — and harvested by native Americans, who have used the grain as grain... Decreases the hazards of diabetes as well as heart disease problematic if consumed regularly in large but! To as rice because it looks and cooks like other types of rice, can. Protect against aging and reduce your risk of several diseases, including dietary fiber mainly in the great region! In much this same manner flavor and chewy texture than brown or white rice fully. High compared to other types of rice, cooked, recommended daily values are on... And steeper price than rice. oz and 100 g. nutrition Info of oats and rice. And agricultural practices in most countries help prevent contamination, so ergot toxicity in humans is very high in,. Of physical activity, medical history and other factors Value wild rice regularly may heart! To having high fiber content is relatively high compared to other cereal grains, rice... Eating whole grains, as well as who might want to aim a little lower are... Very high in antioxidants, which may help reduce your risk of heart disease 9. The leftovers for later meals Americans, who have used the grain as a food! Good: this food is very low in calories, fat, cholesterol sodium! Ready for storage to avoid the protein gluten precooked in its inedible husk before further processing a stronger taste steeper. Of this condition, diarrhea, headaches, dizziness, seizures, and zinc over,. A whole grain that has been shown to be second only to oats in protein other!

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