9Wild Rice
Compared to long-grain rice types like basmati or brown rice, wild rice has around 1.5 times as much protein. One cooked cup would provide up to 7 grams of this nutrient, in addition to B vitamins, phosphorus, copper, magnesium, manganese, and fiber. Since wild rice isn’t stripped of the bran, it is much more nutritious than white rice. However, there might be a concern about arsenic, which would build up when rice crops are grown in some polluted regions. To reduce the risk, you should wash wild rice before cooking and boil with a lot of water to reduce the levels of arsenic. [9]
