1 serving (100 grams) contains 121 calories, 3.5 grams of protein, 0.4 grams of fat, and 25.2 grams of carbohydrates.
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Nutrition Information
Calories |
242 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 50.4 g | 18% | |
| Dietary Fiber | 0.8 g | 2% | |
| Sugars | 0.2 g | ||
| protein | 7 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 70 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
Source of Calories
About Basmati rice
Basmati rice is a variety of long-grain rice known for its distinctive aroma and fluffy texture. Predominantly grown in the Indian subcontinent, particularly India and Pakistan, it is a staple in South Asian and Middle Eastern cuisines, often used in biryanis, pilafs, and side dishes. Nutritionally, basmati rice is a good source of carbohydrates, providing energy, and contains small amounts of protein, fiber, and micronutrients like magnesium and phosphorus. Brown basmati rice retains its bran layer, offering more fiber and nutrients compared to its white counterpart. It is naturally gluten-free and low in fat, making it a versatile ingredient in various diets.
Health Benefits
- Rich in carbohydrates, it provides a quick and lasting source of energy, making it ideal for active individuals.
- Brown basmati rice contains significant dietary fiber (approximately 3.5g per cooked cup), supporting healthy digestion and reducing the risk of constipation.
- Contains magnesium, which supports muscle function and bone health, with about 21mg per cooked cup of white basmati rice.
Dietary Considerations
Selection and Storage
Store raw basmati rice in an airtight container in a cool, dry place. Cooked basmati rice should be refrigerated within 2 hours of cooking and consumed within 4-5 days.
Common Questions About Basmati rice Nutrition
Is basmati rice high in protein?
Basmati rice is not particularly high in protein, containing approximately 4 grams of protein per cooked cup (about 200 grams). It is a source of carbohydrates and has minimal fat content, making it a better option for energy than protein intake.
Can I eat basmati rice on a keto diet?
Basmati rice is not suitable for a keto diet as it is high in carbohydrates, providing around 45 grams of carbs per cooked cup. Keto diets generally require foods that are very low in carbohydrates and high in fat.
What are the health benefits or concerns of eating basmati rice?
Basmati rice is a good source of energy and contains essential nutrients like niacin, thiamine, and magnesium. White basmati rice has a higher glycemic index than brown basmati rice, which may lead to rapid spikes in blood sugar. Opting for brown basmati rice provides more fiber and aids digestion.
How much basmati rice should I eat per serving?
A standard serving size of cooked basmati rice is about 1 cup (approximately 200 grams), which provides around 190 calories. Adjust portion sizes based on dietary goals, ensuring a balanced meal with protein, vegetables, and healthy fats.
How does basmati rice compare to jasmine rice?
Basmati rice and jasmine rice differ in texture and nutritional profile. Basmati is lighter, fluffier, and has fewer calories and a lower glycemic index compared to jasmine rice, which is stickier and slightly sweeter. Both can be used interchangeably in recipes, but basmati is preferred for dishes requiring separate grains.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of AgricultureHighlights the importance of including a variety of grains, such as basmati rice, as part of a healthy diet.
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.
