Wild rice, raw

Wild rice earns 60 of 100 on NutriVerdict's Nutrient Density Score, a Good band placing it 32nd of 60 grains and pastas assessed. Per 100 grams it supplies 42% DV magnesium and 29% DV protein, both excellent tiers, with dietary fiber at 22% DV rounding out its profile.

Cooks up chewy and nutty, often folded into pilafs, stuffing, or grain bowls alongside vegetables and lean protein; a raw cup (160 grams) yields several cooked servings. It carries no notable limits in this dataset, though its score sits a touch below the median for grains and pastas, and shoppers looking for an even denser option might consider sorghum grain instead.