Basmati brown rice

Grain

Item Rating: 76/100

1 serving (100 grams) contains 111 calories, 2.6 grams of protein, 0.9 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		222
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		46 g	16%
	Dietary Fiber	3.6 g	12%
	Sugars	1 g
protein		5.2 g	10%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.8 mg	4%
Potassium		86 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 16 cal (7.3%)

Protein: 20 cal (9.4%)

Carbs: 184 cal (83.3%)

About Basmati brown rice

Basmati brown rice is a long-grain rice variety primarily grown in the Indian subcontinent, particularly in India and Pakistan. Known for its nutty flavor, rich aroma, and firm texture, basmati is a staple in South Asian and Middle Eastern cuisines. Unlike white basmati, brown basmati retains its bran layer, making it more nutrient-dense. A single cup (cooked) provides approximately 215 calories, 45g of carbohydrates, 1.8g of fat, 5g of protein, and 3.5g of dietary fiber. It is also a good source of vital minerals like magnesium, phosphorus, and manganese. Brown basmati has a low glycemic index compared to white rice, making it a healthier choice for managing blood sugar levels.

Health Benefits

• Rich in dietary fiber (3.5g per cup), which supports digestive health and helps regulate blood sugar levels.
• Contains manganese (1.5mg per cup, 64% of the daily value), essential for bone health, metabolic function, and antioxidant protection.
• A good source of magnesium (83mg per cup, 20% of the daily value), which supports muscle function, heart health, and nerve signaling.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-sodium diets

Not suitable for: Low-carbohydrate diets, keto diets

Selection and Storage

Store uncooked brown basmati rice in an airtight container in a cool, dry place to preserve its nutrients and flavor. Once cooked, refrigerate and consume within 3-4 days. Reheat thoroughly before eating.

Common Questions About Basmati brown rice Nutrition

Is Basmati Brown Rice high in protein?

Basmati Brown Rice contains moderate protein levels, with approximately 3.5 grams of protein per 100-gram cooked serving. While not a high-protein food, its protein content can complement plant-based diets when paired with other protein sources.

Can I eat Basmati Brown Rice on a keto diet?

Basmati Brown Rice is not suitable for a keto diet as it contains around 25 grams of carbohydrates per 100 grams cooked. Keto diets typically limit carb intake to 20-50 grams per day, and rice's carbohydrate content would exceed this limit.

What are the health benefits of eating Basmati Brown Rice?

Basmati Brown Rice is a good source of complex carbohydrates, fiber, and essential nutrients like magnesium, manganese, and phosphorus. Its fiber content supports healthy digestion and may help with blood sugar regulation, making it a healthier option compared to white rice.

How much Basmati Brown Rice should I eat per serving?

A typical serving size of cooked Basmati Brown Rice is about 1/2 cup (approximately 100 grams), which provides around 110 calories. Adjust portion sizes based on your caloric needs or dietary goals, especially if you're watching your carbohydrate intake.

How does Basmati Brown Rice compare to white rice in terms of nutrition?

Basmati Brown Rice is nutritionally superior to white rice due to its higher fiber and micronutrient content. While white rice is more processed and has less than 1 gram of fiber per 100 grams, Basmati Brown Rice provides around 2 grams of fiber per serving along with additional vitamins and minerals.

Data Sources & Scientific References