Wild Rice
Fun Fact:
Wild rice, the only grain indigenous to North America, grows wild in lakes and riverbeds in Texas, Florida, and the Great Lakes area. Hybrid varieties are grown commercially in rice paddies in California and Minnesota.
About Wild Rice:
- Wild rice is a member of the Poaceae botanical family, more commonly known as the grass family. This family includes gluten-containing grains such as wheat, barley, and rye, as well as the gluten-free grains corn, millet, oats, rice, sorghum, and teff.
- Wild rice is naturally gluten-free.
- Authentic wild rice, called manoomin, is harvested by hand using canoes and sticks. The grains vary and are light to deep brown in color.
- Black paddy wild rice is commercially grown and cultivated, harvested with machinery, and is black and shiny.
Nutrition:
1 cup of wild rice is an excellent source of manganese and a good source of fiber, protein, niacin, vitamin B6, folate, magnesium, phosphorus, zinc, and copper.
- Manganese assists the body in forming connective tissue, bones, and blood clotting factors.
- Fiber encourages digestive health.
- Protein plays an important role in building bones, muscles, and skin.
- Niacin supports nervous system function, digestion, and cholesterol production.
- Vitamin B6 also supports nervous system function, as well as immune function.
- Folate is required for red blood cell formation and helps prevent birth defects.
- Magnesium helps produce energy and secrete hormones.
- Phosphorus aids bone formation, and energy production and storage.
- Zinc maintains immune and nervous system functions.
- Copper assists with bone, collagen, and connective tissue formation.
How to purchase, prepare and store wild rice:
- Purchase wild rice year round at grocery stores or online.
- To prepare authentic wild rice, bring 1 cup rice and 2 cups water to a boil, reduce heat to a simmer, and cook for 20-25 minutes.
- To prepare black paddy wild rice, bring 1 cup rice and 4 cups of water to a boil, reduce heat to a simmer, and cook for 45-60 minutes.
- Use cooked wild rice in your favorite dishes.
- Store dry, uncooked wild rice in an airtight container in your pantry.
Nutrition Facts
Wild rice, 1 cup cooked
- Calories: 166
- Protein: 6.54 g
- Fat: 0.55 g
- Carbohydrate: 34.9 g
- Fiber: 2.95 g
- Calcium: 4.92 mg
- Iron: 0.984 mg
- Magnesium: 52.5 mg
- Phosphorus: 134 mg
- Folate: 42.6 µg
- Vitamin A: 0.00 µg
Via fdc.nal.usda.gov