Wild rice (Zizania palustris) is the seed of an aquatic grass native to North America and is botanically distinct from true rice (Oryza sativa). Its long, dark grains have a pleasantly chewy texture and earthy, nutty flavor. Wild rice provides protein, fiber, minerals, B vitamins, and protective plant compounds, including phenolic acids and γ-oryzanol. Compared with brown and white rice, it is higher in protein and contains a more favorable amino-acid profile, making it a nutrient-dense whole grain for salads, soups, pilafs, grain bowls, and side dishes.