As a cereal grain, wild rice boasts many virtues, making it especially popular for health-conscious cooks, according to Purdue University’s New CROP agriculture program. “The nutritional quality of wild rice appears to equal or surpass that of other cereals,” the university notes in its wild rice fact sheet. It is comparatively high in protein and complex carbohydrates while containing little fat. When compared with other whole grains, such as wheat and brown rice, wild rice comes out ahead in the minerals potassium and phosphorus as well as the B vitamins niacin, riboflavin and thiamine. Wild rice also has the benefit of being gluten free.
Calories, Fat and Sodium
Like many grains, wild rice is low in calories, fat and sodium. Each 1-cup serving contains 166 calories, 3 g fat and 5 mg sodium.