From the YummyYucky team, founded by Nancy Nash

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Can Babies Eat Wild Rice? How to Cook and Serve

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.

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When to introduce: Around 6 months
Common allergen?: No (not a top-9 allergen)
Texture: Cooked very soft, split and chopped
Key nutrients: Fiber, protein

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 6 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.

Prep School: how to prepare wild rice for baby-led weaning (BLW) and purées

🍴 Baby-led weaning

6 monthsCook wild rice until very soft and the grains have burst open. Split and chop the grains before offering.

9 monthsOffer soft, chopped wild rice mixed into mashed vegetables, beans, or minced protein for easy scooping.

12 months+Serve soft wild rice in grain bowls or folded into family dishes, keeping the grains well cooked and unsalted.

🥄 Purées

6 monthsCook wild rice until very soft and the grains have burst open, then split and chop them and stir into a puree or mash.

9 monthsStir soft, chopped wild rice into mashed vegetables, beans, or minced protein.

12 months+Fold soft wild rice into mashed family dishes, keeping the grains well cooked and unsalted.

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.

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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

🌾

AmaranthAround 6 months

🐘

Animal crackersFrom about 12 months

🫓

ArepaFrom about 6 months, served as soft interior strips

🥣

Masa porridge (atole)From about 6 months, unsweetened and lukewarm

🥯

BagelAround 9 months

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BajraAround 6 months

Common questions

When can babies eat wild rice?

Around 6 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

FDA: Arsenic in Food

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Last updated September 2026. Next review December 2026. How we write these: built from current published guidance from the AAP, CDC, FDA/EPA, NIAID, WHO, and other pediatric and public-health authorities, with sources cited on the page. See our editorial and medical policy for how we research, source, and update these, and how we double-check the food advice.

This is general information, not medical advice, and is not individualized 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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