1 serving (100 grams) contains 365 calories, 7.1 grams of protein, 0.6 grams of fat, and 77.2 grams of carbohydrates.
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Nutrition Information
Calories |
730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 154.4 g | 56% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 0 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 236 mg | 5% | |
* 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
Source of Calories
About Basmati
Basmati is a long-grain aromatic rice native to the Indian subcontinent, popular in South Asian and Middle Eastern cuisine. Known for its distinct nutty flavor and fluffy texture, Basmati is often used in pilafs, biryanis, and curries. Nutritionally, it is a rich source of carbohydrates, providing sustained energy, and contains small amounts of protein and dietary fiber, making it a staple in many diets. One cooked cup of Basmati rice (approximately 200 grams) offers around 190 calories, highlighting its role as a high-energy food. While it is low in fat and free from cholesterol, Basmati contains trace amounts of essential minerals like iron and calcium, supporting various metabolic and structural functions in the body. Both white and brown varieties exist, with brown Basmati offering higher fiber content and slightly more micronutrients, making it the healthier choice for those seeking added nutritional benefits.
Health Benefits
- Basmati rice is a rich source of complex carbohydrates (77.2 grams per 100 grams), which provide long-lasting energy due to slower digestion.
- Contains a modest amount of protein (7.1 grams per 100 grams), supporting muscle repair and growth.
- Low in fat (0.6 grams per 100 grams) and free from cholesterol, making it heart-healthy and suitable for weight control diets.
Dietary Considerations
Selection and Storage
Store uncooked Basmati rice in an airtight container in a cool, dry place. Cooked rice should be refrigerated within two hours and consumed within 3-4 days.
Common Questions About Basmati Nutrition
Is basmati rice high in protein?
Basmati rice contains 7.1 grams of protein per 100 grams, which is a moderate amount compared to other grains and rice varieties. While it is not considered a high-protein food, it can contribute to your daily protein intake when paired with protein-rich foods like beans or lentils.
Can I eat basmati rice on a keto diet?
Basmati rice is not suitable for a keto diet, as it contains 77.2 grams of carbohydrates per 100 grams, which is significantly higher than the carb allowance of most ketogenic diets. If you're following a keto lifestyle, consider alternatives like cauliflower rice instead.
What are the health benefits or concerns of basmati rice?
Basmati rice is a good source of energy due to its high carbohydrate content and contains minimal fat (0.6 grams per 100 grams). It has a relatively low glycemic index compared to other varieties of rice, making it a better option for blood sugar control. However, it is low in fiber, so pairing it with high-fiber foods is recommended for digestion and long-lasting energy.
What is the recommended portion size for basmati rice?
A typical serving size of basmati rice is around 1/4 to 1/3 cup of uncooked rice or 3/4 to 1 cup when cooked. This provides about 180-220 calories, depending on the specific preparation, and is generally enough as a side dish for balanced meals.
How does basmati rice compare to other rice varieties?
Basmati rice is known for its distinct aroma, long grains, and slightly nutty flavor. Compared to white rice, it has a lower glycemic index, making it a better choice for people looking to manage blood sugar levels. In terms of nutrition, basmati is lower in fiber than brown rice but higher in flavor and preferred for dishes like biryanis and pilafs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Rice: A Nutritional OverviewNational Institute of Health Office of Dietary SupplementsDiscusses nutritional benefits and key components of rice, including vitamins and trace minerals found in varieties such as Basmati.
- Grain-based Foods in Healthy DietsDietary Guidelines for AmericansHighlights the role of grains like Basmati rice within general dietary recommendations for balanced nutrition.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
