Wild Rice
Botanically a grass seed rather than rice. More protein and a lower glycemic index than white rice for a similar carbohydrate load.
FatTonic Facts
Wild Rice · per serving 1 cup cooked (164g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 18 | −39.6 |
| Sugar (g) | 1 | −0.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 7 | +4.9 |
| Glycemic index | 57 | |
| Carbs (g) | 35 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 168897 (Wild rice, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 164 g): carbs 21.3, sugar 0.7, fiber 1.8, protein 4, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 18 set it, −39.6 points. Source: USDA FoodData Central, FDC 168897.
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Among the 200 rated foods
Wild Rice scores 61, rated Good. It scores higher than 35% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does wild rice spike insulin?
Glycemic load 18 for 1 cup cooked (164g); FatTonic Score 61/100 — it supports fat-burning.
Is wild rice good for fat loss?
Good (61/100): wild rice supports fat-burning.