Wild rice
Low GI
GL 16.4 per cup (164 g) · GL 10 per 100 g
- Low glycemic index
- Moderate carbohydrate density
Wild rice has a glycemic index of 45 (Low). One cup (164 g) adds a glycemic load of 16.4.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Wild rice
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Wild rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 10 g | 1 |
| 1 cup | 164 g | 16.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 101 kcal |
| Carbohydrates | 21.3 g |
| Sugars (Total) | 0.7 g |
| Natural | 0.7 g |
| Added | 0 g |
| Fiber | 1.8 g |
| Soluble | 0.36 g |
| Insoluble | 1.44 g |
| Protein | 4 g |
| Fat | 0.3 g |
| Saturated | 0.05 g |
| Unsaturated | 0.25 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- Low glycemic index
- Zero added sugars
- Good protein-to-calorie ratio
- Moderate carbohydrate density
- Low fiber content per serving
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Wild rice?
Wild rice has a glycemic index of 45 (Low). One cup (164 g) has a glycemic load of 16.4; per 100 g the glycemic load is 10.
Is Wild rice good for people with insulin resistance?
Wild rice has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Wild rice has the lowest glycemic load?
Among the forms of Wild rice in this database, Wild rice, mushroom, and herb stuffing has the lowest glycemic load (9 per 100 g).
Check Wild rice in the Logi app, with your portion.
