Wild Rice has a medium glycemic index of 57 (typical range 52 to 62). A serving of 1 cup (164 g) has a glycemic load of 18, which is medium. Per 100 g it provides 101 calories, 4 g protein, 21.3 g carbohydrate (1.8 g fiber, 0.7 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 cup (164 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 101 kcal | 166 kcal |
| Protein | 4 g | 6.5 g |
| Carbohydrate | 21.3 g | 35 g |
| Fiber | 1.8 g | 3 g |
| Sugars | 0.7 g | 1.2 g |
| Fat | 0.3 g | 0.6 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 3 mg | 5 mg |
| Potassium | 101 mg | 166 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Quinoa | 53 | 18 |
| Sorghum | 62 | 16 |
| Buckwheat Groats | 54 | 16 |
| Semolina | 55 | 15 |
| Buckwheat | 54 | 13 |
Wild Rice has a glycemic index of 57, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (164 g) serving is 18, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of wild rice has a glycemic load of 18 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Wild Rice has 101 calories per 100 g, and about 166 calories in a 1 cup (164 g) serving.
Wild Rice is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Wild rice, cooked” (FDC 168897). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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