Wild rice is loaded with various nutrients and micronutrients. Given below are the cooked wild rice nutritional values (based on a 2000–calorie-a-day diet), for one cup or 165 grams:
Folate: 21%
Iron: 7%
Magnesium: 13%
Manganese: 17%
Niacin: 11%
Phosphorus: 11%
Zinc: 15%

If you happen to be a rice lover, you need not eliminate your favorite food from your diet plan, just because you are trying to lose weight. However, instead of eating polished white rice, which has been stripped of its nutrients, you could opt for wild rice, as it contains complex carbs and belongs to the low glycemic index foods list. Apart from enabling you to lose weight, wild rice also reduces the risks of diabetes and heart problems.