Are there a lot of carbs in wild rice?

December 28, 2025 •

4 min read

Approximately 35 grams of carbohydrates are found in a cooked cup of wild rice. This whole grain contains fewer carbs than brown and white rice. Understanding the carbohydrate content of wild rice is important for anyone focused on their diet.

Quick Summary

Wild rice provides moderate carbohydrates compared to brown or white rice per serving. It is a nutritious whole grain, rich in protein, fiber, and antioxidants, and has a lower glycemic index.

Key Points

Carb Count is Moderate: A cooked cup of wild rice contains roughly 35 grams of carbohydrates, which is significantly less than brown or white rice.
Rich in Fiber and Protein: Wild rice's higher fiber and protein content contribute to a more balanced macronutrient profile and increased satiety compared to other rice types.
Lower Glycemic Index: With a GI of 57, wild rice is a better option for blood sugar management than higher-GI grains.
Not Suitable for Strict Keto: While lower in carbs than other rice, its carbohydrate load is too high for those following a very strict ketogenic diet.
Nutrient-Dense Choice: The grain is packed with antioxidants and essential minerals like magnesium, manganese, and zinc, offering benefits beyond just carb management.
Excellent for Weight Management: Its high fiber and protein, combined with fewer carbs, make wild rice a filling and nutritious option for those managing their weight.
Versatile Ingredient: Wild rice is a great substitute in salads, soups, or as a side dish for better nutritional value.

Understanding the Carbohydrate Profile of Wild Rice

Wild rice, often celebrated for its distinct flavor, is a semi-aquatic grass seed. A common dietary concern is whether there are a lot of carbs in wild rice. While it is not a low-carb food, its carbohydrate profile can be more favorable than other common grains. A single cooked cup of wild rice has about 35 grams of carbohydrates. The type of carbohydrate is as important as the quantity. Wild rice is a complex carbohydrate. It is digested more slowly than simple carbs. This provides sustained energy, rather than a rapid blood sugar spike. Its high fiber content contributes to this process, slowing digestion and absorption.

Wild Rice vs. Other Grains: A Carb Comparison

Comparing wild rice's carbohydrate content with other popular grains is helpful. Here is a macronutrient comparison per one cup cooked serving, based on various sources:


Nutrient	Wild Rice (approx.)	Brown Rice (approx.)	White Rice (approx.)
Total Carbohydrates	35 g	50 g	53 g
Protein	6.5 g	5.5 g	4.3 g
Dietary Fiber	2.95 g	3.23 g	0.63 g
Calories	166 kcal	248 kcal	205 kcal

The table demonstrates that wild rice offers fewer carbohydrates than both brown and white rice per one-cup serving. Its higher protein and fiber content also contribute to a better feeling of fullness, which aids in appetite control and weight management.

Can You Eat Wild Rice on a Low-Carb or Keto Diet?

Wild rice is not an ideal food for those on strict low-carb or ketogenic diets. A half-cup serving contains over 30 grams of net carbs, potentially exceeding daily limits. For those on a moderate low-carb eating plan, wild rice can be a strategic choice. Its nutritional density and complex carb structure make it a superior option. Portion control is key. A third to a half-cup serving is a more reasonable portion size for a carb-conscious meal. The fiber and protein provide satiety without a massive carb load.

The Nutritional Benefits Beyond Carbohydrates

While wild rice's lower carb count is a major benefit, its true value lies in its rich nutritional profile. It is a source of vitamins, minerals, and antioxidants.

High in Antioxidants: Wild rice has a high concentration of antioxidants. These help protect the body and reduce the risk of certain diseases. The dark color indicates its antioxidant potential.
Rich in Minerals: This grain is an excellent source of essential minerals. These include magnesium, manganese, phosphorus, and zinc. They play roles in bodily functions like metabolism and bone health.
Good for Heart Health: Whole grains, such as wild rice, can support heart health. They can lower cholesterol and reduce plaque buildup in arteries.
Supports Digestive Health: Wild rice's high fiber content aids digestion and promotes gut health. A serving provides a significant portion of the daily recommended fiber intake.
Supports Blood Sugar Control: With a glycemic index (GI) of 57, wild rice is in the medium GI category, similar to oats and brown rice. This helps prevent rapid blood sugar spikes, particularly beneficial for those managing diabetes.

How to Incorporate Wild Rice into a Healthy Diet

Incorporating wild rice into a meal plan is a way to boost nutrient intake while monitoring carbohydrates. Here are ideas for using wild rice effectively:

Use it as a Base: Substitute wild rice for white rice or quinoa in salads and bowls. Its nutty flavor and texture add a dimension.
Combine it with Other Grains: Reduce the carb load and cost by mixing wild rice with another grain like brown rice or using a wild rice blend.
Use it in Soups and Stews: Wild rice holds up well in liquid, making it a perfect addition to hearty soups and stews. It adds texture and substance while absorbing flavor.
Make Wild Rice Pilaf: A simple wild rice pilaf with sautéed vegetables, herbs, and broth is a fantastic side dish.
Include it in Stuffed Vegetables: Use cooked wild rice as a stuffing for bell peppers, zucchini, or mushrooms for a complete and healthy meal.

For additional recipes and nutritional information, authoritative sources like Healthline offer detailed guides on wild rice and its benefits.

Conclusion

So, are there a lot of carbs in wild rice? While not carb-free, wild rice has significantly fewer carbohydrates, more protein, and more fiber than white and brown rice. This makes it a nutritionally superior choice. Its moderate glycemic index and rich antioxidant content make it valuable in a balanced diet, offering sustained energy and numerous health benefits.

Keypoints:

Moderate Carb Content: A cooked cup of wild rice has about 35 grams of carbohydrates, which is less than both brown and white rice.
Rich in Protein and Fiber: Wild rice is higher in both protein and fiber than other common rice types, promoting a feeling of fullness.
Not Keto-Friendly: Due to its carb density, wild rice is not suitable for strict ketogenic diets, though it can be managed with portion control on moderate low-carb diets.
Lower Glycemic Impact: With a glycemic index of 57, wild rice prevents rapid blood sugar spikes.
Nutrient-Dense Superfood: Wild rice is packed with antioxidants, magnesium, and other vital minerals beneficial for heart and digestive health.

Frequently Asked Questions

Wild rice is often considered a healthier option than brown rice due to its higher protein content, slightly lower carbohydrate count, and higher levels of certain micronutrients like zinc and folate. However, both are nutritious whole grains.

A sensible serving size is typically ⅓ to ½ a cup of cooked wild rice for those watching their carb intake. This allows you to reap the nutritional benefits without consuming an excessive amount of carbohydrates.

Wild rice has a moderate glycemic index of 57. This means it causes a slower, steadier rise in blood sugar compared to high-GI foods. Its high fiber content also helps to regulate blood sugar response.

Wild rice is the seed of a semi-aquatic grass, not a true rice. It has a distinct nutty flavor and chewy texture. Regular rice, like white or brown, comes from a different plant species and has a higher carbohydrate count.

Wild rice is often considered a nearly complete protein, as it contains a good balance of essential amino acids. However, pairing it with other protein sources is still recommended for a fully balanced meal.

For those on a strict low-carb or keto diet, excellent alternatives include cauliflower rice, broccoli rice, and hempseeds. These substitutes offer a similar texture with a much lower carbohydrate load.

Wild rice can aid in weight loss due to its high fiber and protein content, which promotes satiety and reduces overall calorie intake. It is also lower in calories per cooked cup compared to brown rice, and the complex carbs provide sustained energy.