Grain
Wild Rice
Wild rice (Zizania) is an aquatic grass grain native to North America, with long dark kernels that cook chewy and fragrant. True wild-harvested manoomin differs from paddy-cultivated wild rice in colour, length, and smoky depth. Not a species of Oryza rice, it is often blended with white or brown rice for pilafs and stuffings. Rinse and simmer longer than common rice.
Also known as: Wild Rice / Manoomin, Wild Rice, Zizania latifolia stem vegetable cross-ref
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Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.51 g
- Saturated Fat 0.46 g
- Trans Fat 0 g
- Monounsaturated Fat 0.48 g
- Polyunsaturated Fat 1.29 g
- Cholesterol 0 mg
- Sodium 4.84 mg
- Salt 0.01 g
- Total Carbohydrate 70.5 g
- Dietary Fibre 5.9 g
- Total Sugars 1.05 g
- Complex / starch 64.5 g
- Protein 10.8 g
- Water 12.9 g
- Energy 362 kcal
- Water 12.9 g
- Carbohydrates 70.5 g
- Sugars 1.05 g
- Monosaccharides 0.74 g
- Disaccharides 0.31 g
- Starch 64.5 g
- Amylose 16.1 g
- Amylopectin 48.4 g
- Digestible Starch 54.9 g
- Resistant Starch 6.45 g
- Fibre 5.9 g
- Soluble Fibre 2.07 g
- Insoluble Fibre 3.84 g
- Protein 10.8 g
- Plant Protein 10.2 g
- Fat 2.51 g
- Saturated Fat 0.46 g
- Monounsaturated Fat 0.48 g
- Polyunsaturated Fat 1.29 g
- Vitamins 64.5 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.33 mg
- Vitamin B2 — Riboflavin 0.11 mg
- Vitamin B3 — Niacin 4.29 mg
- Vitamin B5 — Pantothenic Acid 0.64 mg
- Vitamin B6 0.26 mg
- Vitamin B7 — Biotin 3.1 µg
- Vitamin B9 — Folate 31 µg
- Vitamin C 2 mg
- Vitamin E 0.81 mg
- Vitamin K 2 µg
- Minerals 243 mg
- Major Minerals 237 mg
- Trace Minerals 6.5 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.33 · vitamin-b2-riboflavin: 0.11 · vitamin-b3-niacin: 4.29 · vitamin-b5-pantothenic-acid: 0.64 · vitamin-b6: 0.26 · vitamin-b7-biotin: 3.1 · vitamin-b9-folate: 31 · vitamin-e: 0.81 · vitamin-k: 2 ·
Minerals
Sodium: 4.84 · Potassium: 166 · Calcium: 66 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
In the kitchen
Culinary partners and combinations that usually underperform with Wild Rice.
Usually avoid with
Often clash in flavour or tradition
History
Indigenous nations of the Great Lakes harvested manoomin as a sacred staple grain.
Fur-trade era accounts recorded wild rice as a central Anishinaabe food.
Paddy cultivation of wild rice expanded commercial supply beyond traditional lakes.
Specialty and Indigenous-led wild rice markets emphasised lake-harvest quality grades.