Typically sold as a dried whole grain, wild rice is high in protein, in the amino acid lysine, in dietary fibre, and is low in fat.
Nutritional analysis shows wild rice to be second only to oats in protein content per 100 calories. Like real rice, it does not contain gluten.
It is also a good source of certain minerals and B vitamins. One cup of cooked wild rice provides 5% or more of the daily value of thiamin, riboflavin, iron, and potassium; 10% or more of the daily value of niacin, b6, folate, magnesium, phosphorus; 15% of zinc; and over 20% of manganese.