Wild Rice for Babies: When and How to Introduce It
Wild rice is technically a grass seed, chewier than regular rice, so cook it until very soft and split and chop it to make it easy to gum.
- When to introduce
- Around 8 months
- Common allergen?
- No (not a common allergen)
- Texture
- Cooked very soft, split and chopped
- Key nutrients
- Fiber, protein
When can babies eat wild rice?
Wild rice is not actually rice at all; it is the seed of an aquatic grass, with a nutty flavor and a firmer, chewier bite than white or brown rice. Because of that chew, it suits slightly older babies. Around 8 months, cook it until very soft, then split and chop the grains so they are easy to gum. A nice bonus is that wild rice tends to be lower in arsenic than white rice, though it is still smart to rotate the grains your baby eats through the week.
How to prepare wild rice for baby-led weaning (BLW) and purées, by age
Is wild rice safe? Choking & prep
Wild rice is chewier than regular rice, and firm, chewy grains are harder for a baby to manage, so cook it until very soft and the grains have split open. Splitting and chopping the cooked grains reduces the chew and makes them easier to gum. Wild rice is lower in arsenic than white rice, which is good, but it is still wise to vary the grains your baby eats over the week rather than serving the same one at every meal. There is no need to add salt to your baby's portion.
Trying wild rice today? Log the first taste and it lands on your baby's tried-it list, dated and ready for the pediatrician.
Log wild rice today →Nutrition
Wild rice brings more protein and fiber than white rice, along with a nutty flavor that adds variety to grain meals. Pair it with an iron-rich food like beans or minced meat, and a vitamin C food alongside, to help your baby absorb the iron.
Goes well with
Black beans · Chicken · Sweet potato
Storage & freezing
Refrigerate cooked wild rice in a sealed container for up to 3 days, or freeze in portions for up to 3 months.
More grains to explore
Related reading
Frequently asked questions
When can babies eat wild rice?
Around 8 months, cooked until very soft and split and chopped. Its chewier texture suits a slightly older baby than white rice.
Is wild rice actually rice?
Not really. Wild rice is technically the seed of an aquatic grass, which is why it is chewier and nuttier than regular rice.
Is wild rice safer than white rice for arsenic?
Wild rice tends to be lower in arsenic than white rice, but it is still smart to vary the grains your baby eats through the week.
How do I make wild rice easier to eat?
Cook it until very soft and burst open, then split and chop the grains to cut down the chew before serving.
Sources
- American Academy of Pediatrics (HealthyChildren.org): Starting Solid Foods
- CDC: Foods and Drinks to Encourage and Limit
Track it in Yummy Yucky
Log first tries, get nudged through the 3-day allergen watch, and keep every bite in one place you can share with your pediatrician.
Start tracking for freeHow we write these: from widely published pediatric guidance (AAP, NIAID 2017 guidelines, the LEAP study), with sources cited on every page. Pending review by a pediatric professional.
This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.
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