Boiled wild rice is cooked aquatic grass seed (not true rice) with a distinctive chewy, nutty character and attractive split-open appearance. It provides more protein than common rice, useful manganese, zinc, phosphorus, and B vitamins. Its intact structure and higher protein give it a lower glycaemic impact than white rice.
Wild rice absorbs a lot of liquid; add to soups or pilafs early in cooking. Mix with white or brown rice to moderate cost and cooking time while adding nutritional contrast.
Where Rice, wild, boiled in unsalted water Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 141 mg | 20% | |
| Potassium | 102 mg | 5% | |
| Chloride | 55.0 mg | 7% | |
| Magnesium | 43.0 mg | 11% | |
| Folate | 24.0 µg | 12% | |
| Calcium | 16.0 mg | 2% | |
| Niacin equivalents (NE) | 4.10 mg | 26% | |
| Niacin (B3) | 2.20 mg | 14% | |
| Zinc | 1.80 mg | 18% | |
| Selenium | 1.00 µg | 2% | |
| Iron | 0.540 mg | 4% | |
| Manganese | 0.460 mg | 23% | |
| Copper | 0.240 mg | 24% | |
| Pantothenic Acid (B5) | 0.160 mg | 3% | |
| Thiamin (B1) | 0.130 mg | 12% | |
| Vitamin E (alpha-TE) | 0.100 mg | 1% | |
| Riboflavin (B2) | 0.080 mg | 6% | |
| Vitamin B6 | 0.040 mg | 3% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.280 g | — | |
| Monounsaturated fat | 0.120 g | — | |
| Sucrose | 0.300 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.600 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →