Wild Rice (Cooked)
Grains · Grains
Wild rice has a low FODMAP serving of 140 g cooked, about one cup. The app rates 246 g moderate and 288 g high. Fructans are the only group whose indicator changes at those larger servings.
Serving sizes for wild rice (cooked)
The app describes 246 g as 1¾ cups and 288 g as two cups. These are approximate cooked-volume descriptions, not a precise mathematical conversion across every cooking method or brand.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 140 g | Fructans 0.06 g | |
| 1 3/4 cups | 246 g | Fructans 0.1 g | |
| 2 cups | 288 g | Fructans 0.3 g |
Breakdown for 1 cup
Is wild rice (cooked) low FODMAP?
All six groups are green at the small reference. Fructans become amber at the middle amount and red at the high portion; fructose, lactose, mannitol, sorbitol and GOS remain green. This pattern differs from black rice, so the two dark-coloured foods should not share a portion assumption.
Wild Rice (Cooked) and IBS: what to know
If you include wild rice in an IBS meal plan, check whether the packet is pure wild rice or a blend. A cooked blend's overall weight cannot reveal how much wild rice it contains without knowing the mixture. Flavourings and added grains also remain separate ingredients to consider.
Gut-friendly ways to eat wild rice (cooked)
Cook the grain as instructed and weigh your serving after cooking. A measured amount can be one component of a salad or side dish, with the dressing and vegetables assessed individually. When using it in stuffing, record the rice amount before mixing and the number of portions served.
Frequently asked questions
Is wild rice always high FODMAP?
No. Its matching app entry contains a green cooked serving as well as the larger moderate and high references.
Is GOS responsible for the larger-serving ratings?
GOS stays green in the panels checked. Fructans alone change colour.
Can I use a dry packet weight for these portions?
The entry specifies cooked rice. Weigh the prepared grain, or track a recipe's cooked yield, rather than treating dry and cooked weights as equivalent.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Rice, wild, cooked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.