Home / friendly / plants / seeds / Is Wild Rice Keto-Friendly?

Is Wild Rice Keto-Friendly?

In the world of low-carb diets, the ketogenic lifestyle stands out for its strict carb limits.

Every food choice matters, and there's a constant need to scrutinize the carbohydrate content of every meal.

This brings us to an important question: Is Wild Rice Keto-Friendly? In this comprehensive review, we delve deeper into the carbohydrate content of wild rice, discuss the implications of its consumption on a keto diet, explore strategies for avoiding it, and highlight keto-compatible alternatives.

Despite the numerous nutritional benefits of wild rice, you will learn why it might not be the best fit for a ketogenic diet.


  • Wild rice is not keto-friendly due to its high carbohydrate content.
  • Including wild rice in a keto diet can disrupt ketosis, despite its numerous nutritional benefits.
  • Find out how to maintain a keto diet without wild rice and discover the flavorful alternatives available.

Is Wild Rice Keto-Friendly?

We hate to be the bearers of bad news, but here's the truth, folks: wild rice is not keto-friendly. And there's a simple, clear-cut reason for this - its carbohydrate content.

As a community dedicated to keto living, we're all aware of the cardinal rule of our diet: keeping our daily carbohydrate intake as low as possible, typically between 20-50 grams, to stay in ketosis. This metabolic state, where our body burns fat for fuel instead of glucose, is what makes the keto diet unique.

Now, let's consider wild rice. It's important to note that when we refer to 'wild rice,' we're talking about the true, uncultivated variety that's native to North America, not the black-colored varieties of rice often marketed as 'wild.' This distinction is crucial because wild rice has a wholly different nutritional profile compared to other types of rice.

In every 100 grams of cooked wild rice, there are approximately 68.7 grams of net carbs. That's right, 68.7! As you can see, even a small portion of wild rice can max out, if not exceed, the daily carb allowance of a typical keto diet.

We understand the appeal of wild rice. Its nutty, slightly smoky flavor can make any dish sing, and its nutrient profile is genuinely impressive. However, the reality is that the high carbohydrate content of wild rice makes it incompatible with a ketogenic lifestyle.

Can Wild Rice be Incorporated into a Strict Keto Diet?

The question "Can wild rice be incorporated into a strict keto diet?" is a bit of a conundrum. With its high net carb content, it's more of a roadblock than a stepping stone for those of us following a keto lifestyle.

The main reason wild rice doesn't fit into a ketogenic diet is its net carbohydrate content. As we've already established, wild rice contains about 68.7 grams of net carbs in every 100 grams, a number that significantly surpasses the daily carb allowance for a typical keto diet, which is between 20-50 grams.

To visualize this, think of your daily carb limit as a budget. Eating even a half portion of wild rice would be like spending a significant chunk of your daily carb budget on one item. In contrast, a strict ketogenic lifestyle encourages spending that "budget" on a variety of low-carb vegetables, proteins, and healthy fats throughout the day.

So, how can we avoid crossing the carb limit while navigating our meals? The answer lies in diligent food tracking. By keeping a close eye on our daily nutrient consumption, we can ensure we're sticking to our keto parameters. Numerous apps and online tools can help with this, allowing you to log your food and see a detailed breakdown of your macronutrients.

Delving into the Carbohydrate Content of Wild Rice

While we've spoken broadly about the carbohydrate content of wild rice, let's delve deeper into the specifics. A better understanding of its carb content and what it means for your keto diet will help make more informed dietary decisions.

The notion of 'net carbs' is crucial for anyone on a ketogenic diet. Net carbs are calculated by taking the total carbohydrates in a food and subtracting the dietary fiber. This calculation is important because while total carbs include all types of carbohydrates, the body cannot digest fiber to turn it into glucose, and hence it doesn't count towards our daily carb intake.

Now, a 100-gram serving of cooked wild rice contains around 21.34 grams of carbohydrates and 1.8 grams of dietary fiber. Subtracting the fiber from the total carbs gives us approximately 19.54 grams of net carbs per 100 grams of cooked wild rice.

However, consider that a typical serving size of cooked wild rice is often more than 100 grams. Let's say you serve yourself a 200-gram portion. Doubling the net carbs, you're looking at nearly 39.08 grams of net carbs, which is alarmingly close to, if not over, the carb limit for the day on a strict keto diet.

Nutritional Snapshot of Wild Rice

Wild Rice presents an interesting nutritional profile, offering a diverse range of macro and micronutrients. It is particularly rich in carbohydrates, with a 100g sample containing 74.9g. This is further broken down into 68.7g of net carbs and 6.2g of dietary fiber, contributing to overall gut health.

While low in total fats (1.08g per 100g), it compensates with a decent protein content (14.73g per 100g). This nutrient-dense grain also contributes to our daily sodium intake (7.0mg), providing essential minerals and electrolytes for the body.

Looking at the micronutrients, it is noticeable that Wild Rice is a good source of several vital minerals. It is high in Magnesium (177.0mg), an essential nutrient for nerve function, and Phosphorus (433.0mg), which is important for bone health. It also contains Potassium (427.0mg), which aids in electrolyte balance and heart function.

In terms of vitamins, Wild Rice provides a variety of essential nutrients. It contains small amounts of Vitamin A and Vitamin E, which are known for their antioxidant properties. It also provides a healthy amount of Vitamin B-6 (0.39mg), which is important for brain development and function.

Notably, Wild Rice contains essential amino acids like Leucine (1.02g) and Isoleucine (0.62g) which are important for muscle repair and energy.

Finally, it's interesting to note the presence of different types of fatty acids in Wild Rice. It contains saturated (0.16g), monounsaturated (0.16g), and polyunsaturated fats (0.68g), each playing a different role in promoting heart health.

Nutrient NameAmount and Unit per 100g
Net Carbs 68.7g
Carbohydrate, by difference 74.9g
Fiber, total dietary 6.2g
Total fats 1.08g
Protein 14.73g
Sodium, Na 7.0mg
Potassium, K 427.0mg
Magnesium, Mg 177.0mg
Calcium, Ca 21.0mg
Vitamin A 1.0ug
Vitamin B-6 0.39mg
Vitamin E (alpha-tocopherol) 0.82mg
Vitamin K1 1.9ug
Copper, Cu 0.52mg
Iron, Fe 1.96mg
Phosphorus, P 433.0mg
Selenium, Se 2.8ug
Zinc, Zn 5.96mg
Beta-carotene 11.0ug
Lutein + zeaxanthin 220.0ug
Manganese, Mn 1.33mg
Thiamin 0.12mg
Riboflavin 0.26mg
Niacin 6.73mg
Pantothenic acid 1.07mg
Folate, total 95.0ug
Choline, total 35.0mg
Calories 357.0kcal
Water 7.76g
Tryptophan 0.18g
Threonine 0.47g
Isoleucine 0.62g
Leucine 1.02g
Lysine 0.63g
Methionine 0.44g
Cystine 0.17g
Phenylalanine 0.72g
Tyrosine 0.62g
Valine 0.86g
Arginine 1.14g
Histidine 0.38g
Alanine 0.82g
Aspartic acid 1.42g
Glutamic acid 2.56g
Glycine 0.67g
Proline 0.52g
Serine 0.78g
Fatty acids, total saturated 0.16g
Fatty acids, total monounsaturated 0.16g
Fatty acids, total polyunsaturated 0.68g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Wild Rice on a Keto Diet

Now that we have a clear understanding of wild rice's carbohydrate content, let's discuss the implications of including wild rice in a ketogenic diet from a health perspective.

One of the primary health implications of consuming wild rice while on a keto diet is its potential to disrupt ketosis. Ketosis is the metabolic state where the body burns fat for energy instead of carbohydrates. Consuming high-carb foods like wild rice can quickly increase blood glucose levels, prompting the body to shift back to burning glucose for energy, thus disrupting ketosis.

But does that mean wild rice is bad for your health? Absolutely not! In fact, wild rice is packed with numerous nutrients that can contribute to overall health and wellness. It's a rich source of dietary fiber, which aids in digestion and helps maintain a feeling of fullness. Furthermore, it contains essential minerals like manganese, magnesium, and phosphorus, along with vitamins such as B6 and folate. These are all essential for numerous bodily functions, from bone health to nerve function to red blood cell production.

The key to understanding the health implications of wild rice on a keto diet lies in recognizing the constraints of the diet itself. The keto diet is specific and unique in its requirements, and while wild rice is undoubtedly a nutritious food, its high carbohydrate content makes it incompatible with a ketogenic lifestyle.

Avoiding Wild Rice in Your Keto Meal Plan

Knowing the carbohydrate content and health implications of consuming wild rice on a keto diet, the question now is: how can we avoid it in our meal plans?

To maintain ketosis, it's crucial to stay vigilant about the food we consume, and that includes avoiding high-carb foods like wild rice. Here are some practical tips to help you navigate your keto journey without including wild rice in your meal plan.

Firstly, it's essential to read nutrition labels carefully when shopping for packaged foods. Often, wild rice might be a component in mixed grain products, soups, or pre-made meals. By checking the ingredients list, you can avoid these hidden sources of carbs.

Similarly, when dining out or ordering in, don't hesitate to ask about the ingredients in your meal. Many dishes, particularly in Asian cuisine, can contain wild rice. Remember, it's okay to request menu modifications or choose another dish when necessary.

To overcome cravings for wild rice, try focusing on the variety of low-carb foods you can enjoy on a keto diet. From leafy green vegetables to fatty fish and cheese, there's a world of flavors waiting to be explored. Experimenting with new recipes and ingredients can help keep your meals exciting and satisfying.

Another effective strategy is finding low-carb substitutes for wild rice. Cauliflower rice, for instance, is a popular choice within the keto community. It can be used in most dishes that call for rice, providing a similar texture without the high carb count.

Keto-Compatible Alternatives for Wild Rice

While wild rice may be off the menu for those on a ketogenic diet, it doesn't mean that all rice-like options are out of bounds. There are several keto-friendly alternatives that can provide a similar texture and versatile usage in recipes without the high carb count. Here are a few options.

Cauliflower Rice: This is perhaps the most popular low-carb rice substitute on a keto diet. Made by pulsing cauliflower florets in a food processor until they reach a rice-like consistency, cauliflower rice contains only about 3 grams of net carbs per cup. It can be used in anything from stir-fries to soups, making it a versatile alternative.

Broccoli Rice: Similar to cauliflower rice, broccoli can be processed into a grain-like consistency and used as a substitute for wild rice. With about 6 grams of net carbs in a cup, it's a bit higher in carbs than cauliflower but still a viable keto-friendly option.

Shirataki Rice: Made from the fiber of the konjac plant, shirataki rice is essentially carb-free. Its texture is a little different from traditional rice, but it can be a useful substitute in a variety of dishes.

When comparing these alternatives to wild rice, it's clear that they offer a significant reduction in carbohydrate content. For example, a cup of cooked wild rice has around 35 grams of net carbs, while the same amount of cauliflower rice has only 3 grams. This substantial difference makes these alternatives much more compatible with a ketogenic lifestyle.

Concluding Thoughts on Wild Rice and Keto

As we reflect on the relationship between wild rice and the ketogenic diet, it's evident that, while wild rice is nutritionally rich, it's not a good fit for those following a strict keto lifestyle due to its high net carb content.

We've established that wild rice, despite its array of nutrients that contribute to overall health, carries an excessive carb load that can disrupt the state of ketosis - the cornerstone of any ketogenic diet. This doesn't diminish the value of wild rice as a nutritious food, but it does highlight the need for thoughtful meal planning when adhering to a ketogenic lifestyle.

There are numerous strategies for avoiding wild rice in your meals - from careful scrutiny of nutrition labels to asking about ingredients in restaurants. If you find yourself missing wild rice, there is a world of low-carb alternatives to explore. Cauliflower rice, broccoli rice, and shirataki rice are all excellent ways to enjoy familiar textures and flavors without the hefty carb content that could throw you out of ketosis.

A significant takeaway here is that a keto diet isn't just about restriction. It's about innovation, exploration, and culinary creativity. The keto diet invites you to discover and experiment with a wide range of low-carb foods and ingredients.

As a unique idea, why not start a 'keto swap' challenge? Encourage your friends or family members also following a keto lifestyle to swap one high-carb ingredient for a low-carb substitute in one of their favorite recipes each week. This could be an enjoyable way to discover new keto-friendly alternatives and keep your meals exciting and diverse.

Explore our Is It Keto Knowledge Hub.

Is Florence Fennel Keto-Friendly
Is Landang Keto-Friendly
Are Bulb And Stem Keto Friendly
Is Corn Keto-Friendly
Are Chickpeas Keto-Friendly
Is Rice Keto-Friendly
Is Barley Keto-Friendly
Are Seeds Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, wild rice is not considered keto-friendly because it is high in carbohydrates.

The high carbohydrate content in wild rice can prevent your body from entering or maintaining a state of ketosis, which is the goal of a keto diet.