Searching for the healthiest whole grain? Join us as we compare wild rice, brown rice and quinoa to discover which grain is best for your diet.
Wild Rice vs. Brown Rice vs. Quinoa—Which Is Best?
Updated on Nov. 24, 2023
There’s no doubt that whole grains are the way to go if you want to make a healthy tweak to your diet. But which boasts the most benefits? Wild rice, brown rice and quinoa are no doubt good for you—and each has a different set of health benefits—but which is healthiest? Let’s compare.
Which is better, brown rice or wild rice?
If you’re looking to cut calories and up your protein intake, wild rice is the better option. A serving of wild rice contains fewer calories and boasts double the protein content of brown rice. Wild rice also has all nine essential amino acids, which we need for things like building muscle and regulating metabolism, mood and the immune system.
Both types of rice are great sources of fiber, antioxidants and nutrients like manganese, magnesium and phosphorus. Brown rice does have more B vitamins compared to wild rice (making it a great choice if you’re on a meat-free diet), so alternating between the two won’t have any drawbacks. If you’re diabetic or pre-diabetic, both wild rice and brown rice can reduce blood sugar. By the way, here’s how to cook wild rice the right way.
Find our best brown rice recipes.
Editor’s Tip: Here’s an interesting fact: Despite the name, wild rice is actually a type of grass which belongs to the Zizania family. Brown rice, like white rice, are members of the Oryza family. Flavor-wise, wild rice has a stronger, earthier taste (it’s particularly great with mushrooms) than mild, nutty brown rice.
Is wild rice or quinoa healthier?
Like wild rice, quinoa has all nine essential amino acids. This pseudo-cereal is packed with protein, fiber and loads of minerals like iron and zinc. There’s a reason why it’s been widely hailed as a superfood. Quinoa and wild rice are comparable in term of their nutritional benefits. Their vitamin and mineral contents are slightly different but one isn’t necessarily healthier than the other. Eat both and get the best of both worlds. Get our full guide to quinoa here.
One thing to note—quinoa is slightly higher in calories than either wild or brown rice. It’s best enjoyed in smaller portions as a side dish, in a salad or as a substitute for oats or rice. Here are our top quinoa recipes if you need a lil’ inspiration.
Which is better, rice or quinoa?
When pitted against rice, quinoa wins the title of healthiest whole grain thanks to its protein, fiber and essential amino acid content. But as we’ve discussed above, both quinoa and brown rice are excellent sources of many of the vitamins and minerals we need in a healthy diet.
The Takeaway:
So what’s the bottom line? Wild rice, brown rice and quinoa all make excellent additions to your diet. All three are gluten-free, which is handy if you’re sensitive to gluten or simply trying to cut down on your gluten intake. And they all are better for you than white rice, thanks to each grain’s high fiber, protein and nutrient contents.
The best part? They all taste great and their versatility means you can whip up a quinoa salad one night, tuck into a hearty rice bowl the next and round the week off with a wild rice bake—all while reaping health benefits.
Before you go, here’s a super simple guide to cooking perfect brown rice.
Try Your Favorite In these Grain Salads
Barley Corn SaladA terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Bulgur SaladWhether it's nutrition or taste you're after, it doesn't get any better than a bulgur salad. Bulgur wheat, beans, tomatoes, pine nuts and olive oil team up in this Mediterranean-inspired vegetarian main dish salad.
Summer SaladThis is the perfect summer salad recipe for picnics and potlucks. It's full of pearl couscous, quinoa, colorful vegetables and fruit.
Quinoa TabboulehWe put a gluten-free twist on a classic Middle Eastern salad by using quinoa instead of bulgur. Our quinoa tabbouleh recipe features a protein-packed superfood, crisp veggies, fresh herbs and an easy lemon vinaigrette.
Jambalaya Rice SaladMy cold rice salad has a little hint of spice for a classic jambalaya-style kick. Shrimp, tomatoes, ham and peppers give the dish bright colors and a delightful texture. —Karen Rahn, Hixon, Tennessee
Great Grain SaladI can't think of a better dish to round out a meal. My grain salad features all my favorite nuts, seeds and fruits. Try adding grilled chicken to make it a meal on its own. —Rachel Dueker, Gervais, Oregon
Cranberry-Pecan Wheat Berry SaladI love to experiment with different grains and wanted to give wheat berries a try. My whole family goes nuts for this salad, especially my mom. —Kristen Heigl, Staten Island, New York
Brussels Sprouts & Quinoa SaladWith Brussels sprouts for the green and cranberries for the red, I make a cheery Christmastime salad. Refreshing and versatile, it works with any kind of nut or dried fruit. —Cameron Stell, Los Angeles, California
Wheat Berry SaladThis hearty salad is bursting with harvest flavors and healthful omega-3s. The chewy wheat berries, sweet-tart dried cherries and crunchy walnuts make a winning combination.—Nancy Lange, Phoenix, Arizona
Quinoa Chickpea SaladDiscover how easy it is to create this nutritious and flavorful quinoa chickpea salad. Packed with nutritious ingredients, it's pretty much designed to be a minimal-effort weeknight meal.
Lemon Rice SaladThis salad makes a refreshing side dish for a special occasion meal. I take it to holiday potluck suppers and other family gatherings. People enjoy the combination of flavors, and I like that it can be made ahead. —Margery Richmond, Lacombe, Alberta
Quinoa SaladThis hearty yet light vegetable-packed quinoa salad has layers of flavors and textures, all dressed with a simple herb and garlic-infused lemon vinaigrette.
Grilled Peach, Rice & Arugula SaladThis hearty salad was created when I needed to clear out some leftovers from the fridge—and it became an instant hit! The grilled peaches are the ultimate "tastes like summer" salad booster. —Lauren Wyler, Dripping Springs, Texas
Lemon Cranberry Quinoa SaladAs the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
Black Bean & Corn QuinoaSome vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Warm Squash & Quinoa SaladWhenever I see butternut squash at the supermarket, I buy one. It's amazing tossed with earthy quinoa, Italian spices and crunchy pine nuts. And don't get me started on the browned butter! Yum. —Carly Taylor, Libertyville, Illinois
Fennel Wild Rice SaladThis is a salad I invented years ago when my sister's family had to go gluten-free. It has since become a family favorite, and Thanksgiving just isn't the same without our wild rice salad! —Aimee Day, Ferndale, Washington
Garden Quinoa SaladThis recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
Grain Salad FAQ
What are the best grains for salads?
If you're looking to pack the most nutrition into your grain salad recipes, opt for whole grains, which contain all the nutrients naturally found in the plants that grow them. So-called cereal grains such as barley, brown rice and bulgur (a form of wheat), as well as pseudo grains like quinoa (really a seed) are all good choices.
What grains are good cold?
Once cooked, most grains can be enjoyed warm or cold. With some grains, such as rice, cooling them after they are cooked increases what is known as resistant starch, a natural compound that has a fiber-like effect and can help you feel fuller. You can enjoy most grains cold, including barley, farro, sorghum, bulgur and quinoa.
How long does grain salad last in the fridge?
Any kind of cooked grains, including grain salads, can be stored in the refrigerator for up to four days. Keeping them in airtight meal prep containers will ensure your salads remain as fresh as possible and aren't dried out. If you're afraid of oversaturating the grains, store the salad dressings and vinaigrettes separately.
