Is Lundberg wild rice gluten-free? Your comprehensive guide to safe and healthy grains

October 29, 2025 •

4 min read

Wild rice is botanically an aquatic grass seed, not a cereal grain like wheat, making it naturally gluten-free. For individuals with celiac disease or gluten sensitivities, the crucial question is not about the product itself but its processing: Is Lundberg wild rice gluten-free and protected from cross-contamination?

Quick Summary

Lundberg wild rice is naturally gluten-free, and the company offers certified gluten-free products to ensure safety from cross-contamination for those with celiac disease or sensitivities.

Key Points

Naturally Gluten-Free: Plain wild rice is a gluten-free aquatic grass seed, not a true grain like wheat, rye, or barley.
Certified Safe: Lundberg Family Farms is certified gluten-free by the Gluten-Free Certification Organization (GFCO).
Check Blends for Certification: While Lundberg's blends are certified safe, other brands' wild rice mixes may contain gluten-containing grains.
Look for the GFCO Label: Always confirm the 'Certified Gluten-Free' seal on Lundberg products to guarantee safety from cross-contamination.
Nutrient-Dense Option: Wild rice is a nutritional powerhouse, offering high levels of protein, fiber, antioxidants, and minerals.
Versatile Ingredient: It serves as an excellent, safe grain alternative for various meals, from salads and soups to stuffings.

The Short Answer: Yes, with a Vital Detail

For anyone on a gluten-free diet, the most reassuring fact is that plain, wild rice is naturally gluten-free. However, safety hinges on processing. For Lundberg Family Farms products, the answer is a confident yes, as many of their wild rice and blended rice products are certified gluten-free. This certification confirms that stringent measures are in place to prevent cross-contamination with gluten-containing grains during production.

Wild Rice Is Not Actually a Rice

Despite its name, wild rice is a seed from a species of aquatic grass (Zizania) native to North America. This distinction is critical because true cereal grains like wheat, barley, and rye contain gluten, the protein complex that triggers a reaction in those with celiac disease. Since wild rice is from a different botanical family, its natural state is completely gluten-free. The potential for gluten exposure arises only when it is grown, processed, or packaged near other gluten-containing products.

Lundberg's Commitment to Certified Gluten-Free

Lundberg Family Farms takes gluten-free safety seriously, which is why they seek third-party certification for many of their products. They are certified by the Gluten-Free Certification Organization (GFCO). This means their facilities and processes are audited to ensure that any product bearing the GFCO certification mark is tested and contains 10 parts per million (ppm) of gluten or less, well below the FDA's requirement of 20 ppm for gluten-free labeling. This diligent process provides peace of mind for consumers with celiac disease and severe gluten intolerance.

Cross-Contamination: The Most Significant Risk

For those with gluten-related disorders, cross-contamination is a major concern. Uncertified products, especially those sold in bulk bins or processed in shared facilities, carry a high risk of accidental gluten exposure. A product that is naturally gluten-free can become unsafe if it comes into contact with even a small amount of wheat flour, barley, or rye. Lundberg's certification mitigates this risk by ensuring their dedicated processing lines and rigorous testing protocols keep their wild rice safe for consumption. It is important to note that a product listed as 'gluten-free' without certification may still have trace amounts of gluten from shared processing, making the GFCO certification a valuable indicator of safety.

Lundberg Wild Blend vs. 100% Wild Rice

Lundberg offers both pure 100% wild rice and wild rice blends. While both are certified gluten-free, it is important to know the difference. The Wild Blend, for instance, is a mix of whole grain long grain brown rice, sweet brown rice, wild rice, red rice, and black rice, with all components being naturally gluten-free. This blend offers a different texture and flavor profile than pure wild rice, but maintains the same gluten-free assurance due to the company's commitment to certified products.

Comparison Table: Lundberg Pure Wild Rice vs. Wild Blend


Feature	Lundberg 100% Wild Rice	Lundberg Wild Blend Rice
Ingredients	100% pure wild rice (aquatic grass seed).	A mix of wild rice, long grain brown rice, sweet brown rice, red rice, and black rice.
Texture	Chewy, firm, and nutty. Expands significantly when cooked.	Varied textures from the different rice types, from firm wild rice to softer brown rice.
Flavor	Distinctive, earthy, and nutty.	Multi-layered, with rich and complex flavors from the different grains.
Appearance	Deep brown to black in color.	Visually appealing mix of brown, red, black, and wild rice.
Certifications	Certified Gluten-Free by GFCO, Non-GMO Project Verified.	Certified Gluten-Free by GFCO, Non-GMO Project Verified.
Cook Time	Approximately 45-60 minutes, with a longer prep time than the blend.	Generally around 45 minutes, with faster prep than pure wild rice.

Nutritional Benefits of Lundberg Wild Rice

Beyond its gluten-free status, wild rice is a nutritional powerhouse. It's a true whole grain rich in fiber, protein, and essential minerals like magnesium, phosphorus, and zinc. A single cup of cooked wild rice contains approximately 4 grams of protein and 2 grams of fiber. Wild rice also boasts an impressive antioxidant profile, with studies showing it has up to 30 times more antioxidant activity than white rice, which can help protect the body against free radicals and chronic diseases. The high fiber content aids digestion and helps with weight management by promoting a feeling of fullness.

Incorporating Lundberg Wild Rice into Your Diet

There are many creative ways to enjoy the unique flavor and texture of Lundberg wild rice in a gluten-free diet. The nutty flavor makes it a versatile ingredient for a variety of dishes. Here are a few ideas:

Wild Rice Salads: Use chilled wild rice as a base for a hearty salad with vegetables, nuts, and a light vinaigrette.
Wild Rice Stuffing: Create a flavorful and satisfying gluten-free stuffing for poultry or as a side dish for the holidays.
Hearty Soups and Stews: Add wild rice to soups and stews to thicken them and add a rich, nutty flavor.
Wild Rice Pilaf: Prepare a delicious and visually appealing pilaf by cooking wild rice with broth, herbs, and other ingredients.
Gluten-Free Bowls: Top a bowl of wild rice with roasted vegetables, lean protein, and a tasty sauce.

Conclusion: Enjoying Lundberg Wild Rice Safely

For anyone on a gluten-free diet, Lundberg wild rice products are a safe and nutritious choice. The key takeaway is to rely on their certified gluten-free labeling to ensure safety from cross-contamination, especially with their blends. Pure wild rice is naturally free of gluten, but certification guarantees that the product in your hands has been handled and tested to the highest standards. So go ahead and savor the rich flavor, impressive nutritional profile, and peace of mind that comes with Lundberg wild rice, knowing it is a safe and healthy addition to your diet. For additional peace of mind and resources, you can always visit the official Lundberg Family Farms website or the Celiac Disease Foundation.

Frequently Asked Questions

Yes, in its natural state, all wild rice is gluten-free. It is the seed of an aquatic grass and does not contain gluten. The risk for those with celiac disease or sensitivities comes from potential cross-contamination during processing or from added ingredients in packaged mixes.

Most Lundberg products are certified gluten-free, but you should always check the packaging. Look for the 'Certified Gluten-Free' logo on the product label to ensure it meets the strict standards of the Gluten-Free Certification Organization (GFCO).

Lundberg's Wild Blend is a mixture of long grain brown rice, sweet brown rice, wild rice, red rice, and black rice. All components are certified to be gluten-free, offering a delicious and safe blend for those on a gluten-free diet.

Lundberg Family Farms prevents cross-contamination by achieving third-party certification from the GFCO. This certification requires strict protocols for cleaning and testing to ensure products bearing the label are safe for consumption.

Both wild rice and brown rice are healthy whole grains. Wild rice generally contains more protein and powerful antioxidants, while brown rice has similar fiber content. The choice depends on your specific nutritional needs and flavor preferences.

Yes, Lundberg wild rice that is clearly labeled 'Certified Gluten-Free' is safe for people with celiac disease because it has been processed to prevent cross-contamination.

To cook Lundberg wild rice, combine one part rice with 1 3/4 parts water or broth. Bring to a boil, reduce heat to a low simmer, and cook for approximately 45 minutes, or until tender. Let it stand for 10 minutes, then fluff with a fork.