Canoe wild rice (harvested traditionally by Indigenous North American peoples using canoes) is the hand-harvested form of wild rice from Zizania aquatica, a North American aquatic grass. It is not botanically a rice but is nutritionally one of the most protein-rich grains available (around 14g/100g dry), rich in lysine, folate, zinc, and manganese, and naturally gluten-free.
Rinse and simmer in 3 parts water for 45-60 minutes until grains have burst open; traditional hand-harvested wild rice may take longer than processed varieties. Use in salads, soups, and stuffings.
Where Wild Rice (Canoe Wild Rice) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
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 | 377 mg | 54% | |
| Potassium | 326 mg | 16% | |
| Magnesium | 108 mg | 29% | |
| Chloride | 75.0 mg | 9% | |
| Folate | 65.0 µg | 33% | |
| Calcium | 8.00 mg | 1% | |
| Niacin equivalents (NE) | 8.00 mg | 50% | |
| Niacin (B3) | 4.40 mg | 28% | |
| Zinc | 4.30 mg | 43% | |
| Selenium | 3.00 µg | 5% | |
| Iron | 1.27 mg | 9% | |
| Manganese | 1.17 mg | 59% | |
| Pantothenic Acid (B5) | 0.670 mg | 11% | |
| Copper | 0.630 mg | 63% | |
| Riboflavin (B2) | 0.270 mg | 19% | |
| Thiamin (B1) | 0.250 mg | 23% | |
| Vitamin E (alpha-TE) | 0.240 mg | 2% | |
| Vitamin B6 | 0.150 mg | 11% | |
| 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) | 0.460 g | — | |
| Monounsaturated fat | 0.220 g | — | |
| Sucrose | 0.100 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 4.41 g | — | |
| Aspartic acid | 1.10 g | — | |
| Leucine | 1.01 g | — | |
| Proline | 0.809 g | — | |
| Valine | 0.750 g | — | |
| Arginine | 0.735 g | — | |
| Phenylalanine | 0.720 g | — | |
| Serine | 0.662 g | — | |
| Alanine | 0.588 g | — | |
| Isoleucine | 0.588 g | — | |
| Glycine | 0.515 g | — | |
| Tyrosine | 0.515 g | — | |
| Threonine | 0.485 g | — | |
| Lysine | 0.441 g | — | |
| Methionine | 0.382 g | — | |
| Histidine | 0.353 g | — | |
| Cysteine | 0.265 g | — | |
| Tryptophan | 0.176 g | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 2.30 µg | 5% | |
| 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 →