Nutrition that Counts

California Wild Rice is highly nutritious. In fact, thanks to the optimal conditions under which it is grown, Mother Nature has blessed this unusual grain with amazing qualities. Containing more than 12% protein uncooked, wild rice is significantly richer in protein than common white rice or most other grains. It is high in complex carbohydrates and is a good source of fiber. In contrast, its sodium content is refreshingly low and one serving offers 10 percent of the U.S. RDA for iron. No wonder it has created such a stir among today’s health-conscious consumers! California Wild rice is an important component of a balanced diet.

Wild Rice Nutritional Information
(based on a 1/2-cup serving of cooked wild rice)

Protein 3.27 grams
Fat 0.28 grams
Energy/Calories 83 kcal
Carbohydrate 17.5 grams
Fiber 1.50 grams
Sugars 0.60 grams  
Calcium, Ca 2.0 mg
Phosphorus, P 67.0 mg
Iron, Fe 0.49 mg
Potassium, K 83 mg
Magnesium, Mg 26 mg
Zinc, Zn 1.10 mg
Sodium, Na 2.0 mg
Thiamine  0.043 mg
Riboflavin  0.071 mg
Niacin 1.055 mg
Vitamin B6 0.111 mg
Folate 21 µg
Vitamin E 0.20 mg
Vitamin B1 0.132 mg
Vitamin K  0.4 µg

Source: August 2014 Composition of Foods: Raw, Processed, Prepared
USDA National Nutrient Database for Standard Reference, Release 27

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Always in Season


The warm days of summer beckon a lighter fare with plenty of nutrition for active lifestyles. Try one of these favorites:

Tropical wild rice medley salad
Gingered California Wild Rice and Papaya Salad
Wild Rice Crepes with Chili Lime Shrimp
Creamy Wild Rice Dessert
Zucchini Stuffed with California Wild Rice

Our Chef's Circle is continually developing new recipes and uses for wild rice especially with you, the professional chef, in mind.