Wild rice glycemic index
Wild rice has a glycemic index of 58, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 17 (medium).
Also known as: wild rice grain
- Serving150 g
- Available carbs29 g
- Fiber2.7 g
- Sugars1.1 g
- Protein6 g
- Calories152 kcal
Serving: about 1 cup cooked.
What to know
Wild rice is technically a grass seed. It has a medium GI, more protein and fiber than white rice, and fewer carbohydrates per cooked cup.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9.8 g | 6 | Low |
| 100 g | 20 g | 11 | Medium |
| 150 g · about 1 cup cooked | 29 g | 17 | Medium |
| 300 g · double serving | 59 g | 34 | High |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Wild rice compared with other grains & rice
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Frequently asked questions
Is wild rice low glycemic?
No. With a GI of 58, wild rice is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of wild rice?
A 150 g serving (about 1 cup cooked) has a glycemic load of 17, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat wild rice?
With a GI of 58 and a medium glycemic load per serving, wild rice can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in wild rice?
A 150 g serving has about 32 g of total carbohydrate, including 2.7 g of fiber, leaving 29.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 101 kcal | 152 kcal |
| Carbohydrates | 21 g | 32 g |
| Available carbs | 20 g | 29 g |
| Fiber | 1.8 g | 2.7 g |
| Sugars | 0.7 g | 1.1 g |
| Protein | 4 g | 6 g |
| Fat | 0.3 g | 0.5 g |
Source: USDA FoodData Central, Wild rice, cooked (SR Legacy, FDC 168897). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.