Wild rice
WILD (BLACK) RICE
Wild or black rice is botanically distinct from the genus Oryza L. and is so named primarily due to the morphological similarity of its caryopses to those of long-grain rice. It is a North American aquatic grass belonging to the genus Zizania L., specifically Zizania aquatica L., also known as water rice, Indian rice, or water oats.
Regarding its nutritional profile, wild rice significantly surpasses white rice and is comparable to brown rice. It contains substantial concentrations of biotin, nicotinic acid, and B-group vitamins (notably outperforming other “rice” crops in riboflavin (B2) and folic acid (B9) content). Furthermore, it is rich in diverse mineral elements (specifically serving as a significant source of silicon, vanadium, and boron), proteins, essential amino acids (predominantly valine and isoleucine), non-essential amino acids (particularly tyrosine and glycine), and carbohydrates (including dietary fiber, starch, and pectin).
Wild rice contains negligible amounts of sodium while being rich in potassium; consequently, it is indicated for cardiovascular and renal disorders and is recommended for weight management protocols.
Wild rice is characterized by a high biotin content (540.0% of the daily requirement per 100 g), vitamin PP (nicotinic acid) (33.7%), vitamin B9 (folic acid) (23.8%), pantothenic acid (21.5%), vitamin B6 (pyridoxine) (19.6%), gamma-tocopherol (15.3%), and vitamin B2 (riboflavin) (13.2%).
The mineral profile is dominated by: silicon (596.7% of the daily norm per 100 g), vanadium (425.0%), boron (320.0%), cobalt (69.0%), manganese (66.5%), phosphorus (54.1%), copper (52.0%), zinc (49.7%), zirconium (49.0%), magnesium (44.3%), molybdenum (38.1%), nickel (34.4%), potassium (17.1%), rubidium (15.3%), thallium (15.0%), iron (13.1%), arsenic (13.1%), lithium (10.5%), and strontium (9.0%).
Wild rice contains proteins (18.4%) and essential and non-essential amino acids (24.4% and 15.3% per 100 g, respectively). The essential amino acids are predominantly valine (34.4%) and isoleucine (31.0%); non-essential amino acids are represented primarily by tyrosine (20.7%), glycine (19.1%), glutamic acid (18.9%), and arginine (18.7%).
Consistent with other “rice” crops, wild rice is gluten-free, lacking the storage proteins that trigger celiac disease (for further details, see Soft wheat).
Wild rice exhibits a low lipid content, consisting mainly of polyunsaturated fatty acids—primarily omega-3 polyunsaturated fatty acids (specifically linolenic acid, 30.0% of the daily requirement per 100 g).
Wild rice seeds contain modest amounts of phytosterols (19.5% of the daily requirement per 100 g). The phytosterol composition is atypical for cereals: instead of the usual dominance of beta-sitosterol, it contains approximately equal proportions of beta-sitosterol and campesterol (6.9% and 6.4% respectively). This variety is also recommended for inclusion in the male diet (for further details, see Avocado).
Wild rice contains a significant carbohydrate fraction (total carbohydrates per 100 g account for 21.4% of the daily norm, or 74.9 g), primarily composed of starch (up to 65.0 g per 100 g). It also has a high content of pectin (28.0% of the daily norm per 100 g) and fiber (24.8%). Wild rice contains trace amounts of sucrose (up to 0.67 g per 100 g) and purine bases (4.3% of the daily norm per 100 g).
The oxalic acid concentration per 100 g is 12.7 mg, which represents 3.2% of the maximum permissible daily intake (for more details, see Rhubarb).
However, despite its nutritional benefits, wild rice exhibits a capacity to bioaccumulate significant concentrations of three toxic mineral elements: the ultra-trace elements thallium (15.0% of the daily norm per 100 g) and arsenic (13.1%), as well as the microelement strontium (9.0%).
Calories per 100 g: 357 kcal
Water per 100 g: 7.76 g
Ash per 100 g: 1.53 g
Water per 100 g: 7.76 g
Ash per 100 g: 1.53 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Vitamin B1 (thiamine) | 0.112-0.115 mg | 6.7 |  |
| Vitamin B2 (riboflavin) | 0.262 | 13.1 |  |
| Vitamin B5 (pantothenic acid) | 1.074 mg | 21.5 |  |
| Vitamin B6 (pyridoxine) | 0.391 mg | 19.6 | |
| Vitamin B9 (folic acid) | 95.0 | 23.8 | |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 0.0 | 0 | |
| Vitamin E (alpha-tocopherol) | 0.3-0.5 mg | 2.7 | |
| Beta-tocopherol | 0 | 0.0 | |
| Gamma-tocopherol | 1.7-2.9 mg | 15.3 | |
| Delta-tocopherol | 0 | 0 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 6.73 | 33.7 |  |
| Vitamin K (phylloquinone) | 1.9 | 1.6 | |
| Biotin | 270.0 | 54 |   |
| Beta-carotene | 11.0 | 0 | |
| Alpha-carotene | 0.0 | 0 | |
| Lutein + zeaxanthin | 220.0 | 3.7 | |
| Beta-cryptoxanthin | 0.0 | 0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 35 | 7 | |
| Methylmethionine sulfonium (vitamin U) | 0 | 0 | |
| Betaine trimethylglycine | 8.4 | 0.8 | |
* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 427.0 | 17.1 | |
| Calcium | 21.0 | 1.9 | |
| Silicon | 179.0 mg | 596.7 | |
| Magnesium | 177.0 mg | 44.3 | |
| Sodium | 7.0 | 0.5 | |
| Sulfur | 71.0 | 7.1 | |
| Phosphorus | 433.0 mg | 54.1 |  |
| Chlorine | 133.0 mg | 5.8 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Aluminum | 912.0 | 2.4 | |
| Barium | 10.0 | 1.0 | |
| Boron | 224.0 | 320.0 | |
| Bromine | 80.0-90.0 mcg | 4.3 | |
| Vanadium | 170.0 | 425.0 | |
| Germanium | 8.1 | 2 | |
| Iron | 1.96 | 13.1 | |
| Iodine | 2.3 | 1.5 | |
| Cobalt | 6.9 | 69 |  |
| Lithium | 10.0-11.0 | 10.5 | |
| Manganese | 1330.0 | 66.5 | |
| Copper | 520.0 | 52 | |
| Molybdenum | 26.7 | 38.1 | |
| Arsenic | 1.6 | 13.1 | |
| Nickel | 51.6 | 34.4 | |
| Tin | 10.4 | 0.5 | |
| Rubidium | 15.3 | 15.3 | |
| Lead | 0.2-0.3 μg | 2.5 | |
| Selenium | 2.8 | 4.3 | |
| Strontium | 72.0 | 9.0 | |
| Antimony | 0.5-0.9 μg | 1.4 | |
| Thallium | 0.1-0.5 μg | 15 | |
| Titanium | 27.0 | 3.2 | |
| Fluorine | 61.3-84.0 μg | 1.8 | |
| Chromium | 2.9-4.3 μg | 7.2 | |
| Zinc | 5960.0 | 49.7 | |
| Zirconium | 24.5 | 49.0 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | visually | ||
| Total protein content | 14.73 | 18.4 | |
| Essential amino acid content | 5.32 | 24.4 | |
| Content of replaceable amino acids | 8.72 | 15.3 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 0.860 g | 34.4 | |
| Histidine | 0.380 g | 18.1 | |
| Isoleucine | 0.620 g | 31.0 | |
| Leucine | 1.020 g | 22.2 | |
| Lysine | 0.630 g | 15.4 | |
| Methionine | 0.440 g | 24.4 | |
| Threonine | 0.470 g | 19.6 | |
| Tryptophan | 0.180 | 18.0 | |
| Phenylalanine | 0.720 g | 24.0 | |
Replaceable amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.830 g | 12.6 | |
| Arginine | 1.140 g | 18.7 | |
| Aspartic acid | 1.420 g | 11.6 | |
| Glycine | 0.670 g | 19.1 | |
| Glutamic acid | 2.570 g | 18.9 | |
| Proline | 0.520 g | 11.6 | |
| Serine | 0.780 g | 9.4 | |
| Tyrosine | 0.620 g | 20.7 | |
| Cystine | 0.170 g | 9.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in numbers | Visually | ||
| Total fat content | 0.700-1.080 g | 0.9 | |
| Unsaturated fatty acid content | 0.840 g | 2.0 | |
| Omega-3 unsaturated fatty acid content | 0.300 g | 30 | |
| Omega-6 unsaturated fatty acid content | 0.380 | 3.8 | |
| Saturated fatty acid content | 0.250 | 1.0 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitoleic C 16:1 (omega-7) | 0 |
| Oleic C 18:1 (omega-9) | 0.1 |
| Linoleic C 18:2 (omega-6) | 0.3 |
| Linolenic C 18:3 (omega-3) | 0.3 |
| Stearidonic C 18:4 (omega-3) | 0 |
| Gadoleic C 20:1 (omega-11) | 0 |
| Arachidonic C 20:4 (omega-6) | 0 |
| Eicosapentaenoic C 20:5 (omega-3) | 0 |
| Erucic acid C 22:1 (omega-9) | 0 |
| Clupanoid C 22:5 (omega-3) | 0 |
| Docosahexaenoic C 22:6 (omega-3) | 0 |
| Nervonova C 24:1 (omega-9) | 0 |
Saturated fatty acids
| Acid name | Content, g per 100 g of product |
| Lauric C 12:0 | 0 |
| Myristic C 14:0 | 0 |
| Pentadecanoic 15:0 | 0.0 |
| Palmitic acid C 16:0 | 0.150 g |
| Stearic acid C 18:0 | 0.01 |
| Arachidic C 20:0 | 0 |
| Behenic C 22:0 | 0 |
| Lignoceric C 24:0 | 0 |
Sterols
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total phytosterols | 7.0-14.5 mg | 19.5 | |
| Campesterol | 1.5-5.5 mg | 6.4 | |
| Beta-sitosterol | 2.0-3.5 mg | 6.9 | |
| Delta-5-avenasterol | 0.5-1.3 mg | 2.3 | |
| Stigmasterol | 0 | 0 | |
| Cholesterol | 0 | 0 | – |
CARBOHYDRATES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Total carbohydrate content | 74.9 | 21.4 | |
| Mono- and disaccharides | 2.5 | 5 | |
| Glucose | 0 | 2 | |
| Fructose | 0.2 | 0.6 | |
| Galactose | 0 | 0.0 | |
| Sucrose | 0.33-0.67 g | – | – |
| Lactose | 0 | 0 | |
| Starch | 60.0-65.0 g | – | – |
| Maltose | 0 | – | – |
| Fiber | 6.2 | 24.8 | |
| Pectin | 1.4 | 28 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Purine content | 5.0 | 4.3 | |
Units of measurement:
Teaspoon: 200.0 g
Flat teaspoon: 230.0 g
Teaspoon: 8.0 g
Tablespoon: 25.0 g