It is also a diuretic. Toxic heavy metals, such as lead, cadmium, and arsenic, have been identified in 26 brands of wild rice sold in the United States (20, 21). Eating whole grains is associated with a decreased risk of type 2 diabetes. 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. It’s very nutritious and believed to offer numerous health benefits. 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. All rights reserved. 0.6 grams fat. Wild rice is a species of grass that produces edible seeds resembling rice. From being gluten free to having high fiber content, wild rice is rich in antioxidants necessary to protect the cells in your body. Healthline Media does not provide medical advice, diagnosis, or treatment. Though it hasn’t been tested in people, eating wild rice has been shown to improve blood sugar control and reduce insulin resistance in rats (18). After crude threshing to remove hulls, the finished rice was ready for storage. Wild rice has a nutty, earthy flavor and chewy texture. Natural stands of wild rice are harvested today in much this same manner. Simmer covered for 40–60 minutes until the water is absorbed. Grains are the edible seeds of plants called cereals. If you haven’t tried wild rice yet, then you’re in for a treat. This grass grows naturally in shallow freshwater marshes and along the shores of streams and lakes. Nutritional Value Wild Rice Shoot is an excellent source of vitamin A and C, calcium, iron, and other minerals. What’s more, some animal studies suggest that eating wild rice improves blood sugar control. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Wild rice, cooked. These could become problematic if consumed regularly in large amounts but shouldn’t be a concern for people who eat a varied diet. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Wild rice is not actually rice but a seed produced by certain types of grasses that grow mainly in the Great Lakes region. Therefore, it may be a good idea to make large batches and freeze the leftovers for later meals. Eating wild rice has been shown to improve heart health in animal studies. 165.6 calories. and Privacy Policy and Cookie Statement The Self NutritionData method and system is covered by U.S. Patent No. What’s more, research shows that its antioxidant activity … Wild rice is very high in antioxidants, which may help reduce your risk of several diseases. In a review of 16 studies, whole grains were associated with a reduced risk of type 2 diabetes, while refined grains like white rice was linked to an increased risk (16). While research on wild rice itself is limited, many studies have examined the effects of whole grains, such as wild rice, on heart health. 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). Wild rice protein content is relatively high compared to other cereal grains. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 7,620,531. It may help to manage diabetes because of it’s low calorie content, it contains zinc which helps balance hormones in the body and help increase testosterone level in the body. A typical target for total Estimated Glycemic Load is 100 or less per day. A review of 45 studies noted that people who ate the most whole grains had a 16–21% lower risk of heart disease, compared with those who ate the least (11). Nutrition Info. Wild rice served as the staple food ofthe early Indians, and was cooked and eaten much as it is today. It’s a great substitute for potatoes, pasta, or rice. Rice provides approximately 20 percent of the world's energy from food, according to the Food and Agriculture Organization. It’s simple to make but takes 45–60 minutes to fully cook. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Generally, a higher intake of whole grains is associated with a decreased risk of heart disease (9, 10). The remaining three are native to North America — specifically the Great Lakes region — and harvested as a grain. Wild Rice Nutrition Summary One cup of cooked wild rice (164 grams or 0.4 lb) contains 166 calories and 6.5 grams of protein. Wild rice contains more protein than other types of rice but the same amount of fiber as brown rice. Here are 12 healthy ancient…, Parboiled, or converted, rice is partially precooked in its inedible husk before further processing. Note that muscle meat is actually the least nutritious portion of an animal. Wild rice has been shown to be high in antioxidants (6, 7). "It contains more protein, fiber, potassium, and zinc than brown or white rice." Use of and/or registration on any portion of this site constitutes acceptance of our Wild rice boasts impressive amounts of several nutrients, including protein, manganese, phosphorus, magnesium, and zinc. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. © 2005-2020 Healthline Media a Red Ventures Company. Wild rice is generally safe for human consumption. Though research is limited, a few studies have shown great promise. 0 mg cholesterol. A 3.5-ounce (100-gram) serving of cooked wild rice provides (1): With 101 calories, 3.5 ounces (100 grams) of cooked wild rice provides slightly fewer calories than the same serving of brown or white rice, which offer 112 and 130 calories, respectively (1, 2, 3). Researchers suggest that eating at least two servings of whole grains per day may reduce your risk of this condition. Over time, heavy metals can accumulate in your body and cause health problems. Additionally, grain standards and agricultural practices in most countries help prevent contamination, so ergot toxicity in humans is very rare. The GI of wild rice is 57, which is similar to that of oats and brown rice (19). Foods that are nutritious without being filling are considered better choices for healthy weight gain. Data from 6 studies in 286,125 people indicates that eating 2 servings of whole grains per day is associated with a 21% reduction in type 2 diabetes risk (17). Replacing refined grains in favor of whole grains has been linked to various health benefits. Compared to other types of rice, wild rice contains less calories. Nutrition Facts. Wild rice consist of 74% water, 21% carbohydrates, 4% protein, and less than 1% of fat. Infected grains typically have pink or purplish spots or fungus growths that are visible to the human eye. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. Wild rice is a relatively good source of manganese, phosphorus, and zinc. Nutrients in White Vs. Wild Rice. Want to use it in a meal plan? One is native to Asia and harvested as a vegetable. Here is a nutritional breakdown of 100g of wild rice: Calories: 101; Carbs: 21 grams; Protein: 4 grams; Fiber: 2 grams; Vitamin B6: 7% Daily Value (DV) Folate: 6% DV; Magnesium: 8% DV It’s a very impressive source of minerals and a great plant-based protein source. One cup of cooked wild rice contains about: 166 calories; 35 grams carbohydrates; 6.5 grams protein; 0.6 gram fat; 3 grams fiber; 0.5 milligram manganese (23 percent DV) 2.2 milligrams zinc (15 percent DV) 52.5 milligrams magnesium (13 percent DV) 134 milligrams phosphorus (13 percent DV) 2.1 milligrams niacin (11 percent DV) Wild rice is a whole grain that has been growing in popularity in recent years. Word of Caution: There are no known health concerns with wild rice, but as with any food, everything should be consumed in moderation. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Source: Nutrient data for this listing was provided by USDA SR-21. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Wild rice is an excellent source of a few nutrients, including dietary fiber. It should only be lightly cooked to preserve its natural crunch and sweet flavor. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. While white rice is a … However, it may be contaminated with ergot or heavy metals. This article discusses the most nutritious types of rice and why you…. Although it is called "wild rice," this product is actually the seed of a type of marsh grass that is native to the Great Lakes area, including northern Minnesota. Protein quality is dependent on having all the essential amino acids in the proper proportions. There are 165 calories in 1 cup (5.8 oz) of Wild Rice, cooked. 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). If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Wild rice, cooked, NUTRIENT BALANCE INDICATOR™ It can be eaten alone or added to many dishes, such as salads, soups, casseroles, and desserts. Wild rice can be found in most good quality grocery stores, health food stores, and bulk food stores. Similarly, other studies suggest that eating whole grains like wild rice is linked to a decreased risk of heart disease. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. 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 is not all about carbohydrate but the fiber content is also high. While wild rice shares a lot of nutritional similarities with its brown and white rice cousins, there are some notable differences. Protein, Carbohydrates and Fiber Wild rice contains a good balance or proteins, carbohydrates and fiber. Like many grains, wild rice is low in calories, fat and sodium. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Here are 14 healthy whole-grain foods to add to your…. 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). The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Expectant mothers should add wild rice to their diet for all of its important health benefits, particularly if they arent getting a proper B-vitamin fix every day. When it comes to antioxidant, wild rice contains 30 times more antioxidant than all rice varieties. Wild rice has a nutty flavor and chewy texture. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Wild Rice a Nutritional Powerhouse As shown in the chart below, for many nutrients (with notable exceptions vitamin B12 and B6), wild rice is equal or superior to grass-fed beef! Wild rice (Ojibwe: manoomin; also called Canada rice, Indian rice, and water oats) is four species of grasses forming the genus Zizania, and the grain that can be harvested from them.The grain was historically gathered and eaten in North America and China.While now a delicacy in North America, the grain is eaten less in China,: 165 where the plant's stem is used as a vegetable. This article lists the top nine benefits of whole grains, as well as who might want to avoid them. Similar to brown rice, it takes about an hour to cook and has a nutty flavor. This article takes a close look at grains and their health effects, both the good stuff and the…, Billions of people worldwide rely on rice as an inexpensive source of energy. Wild rice is low in calories, fat and sugar, but contains a good amount of important nutrients, vitamins and minerals, which include Vitamin B, Vitamin D, Vitamin E, fiber and protein. Head to the diet generator and enter the number of calories … Nutrition facts for Wild rice, raw, recommended daily values and analysis. Vivian Rice is a certified Nutritionist, passionate about health, nutrition, and happiness. 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