Basmati white rice

Grain

Item Rating: 76/100

1 serving (100 grams) contains 365 calories, 7.1 grams of protein, 0.6 grams of fat, and 77.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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	0.2 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		1.6 mg	8%
Potassium		230 mg	4%

* 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: 10 cal (1.6%)

Protein: 56 cal (8.3%)

Carbs: 617 cal (90.1%)

About Basmati white rice

Basmati white rice is a long-grain rice variety known for its fragrant aroma and delicate texture, originating primarily from the Indian subcontinent. Popular in various South Asian traditional dishes, it is often served as a staple alongside curries, meat, or vegetable dishes. Nutritionally, basmati rice is rich in carbohydrates, which serve as a primary energy source for the body. Although relatively low in protein and fiber compared to brown rice varieties, it contains small amounts of B vitamins such as niacin and thiamine, essential for energy metabolism and nervous system health. It is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease, and is a low-fat, low-sodium food when prepared simply.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (about 35g per 100g cooked serving).
• Supports brain function and energy metabolism through thiamine (B1), a key nutrient in basmati white rice.
• Low sodium content (1mg per 100g cooked) helps maintain heart health and avoid excessive salt intake.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, low-fat diets

Not suitable for: Low-carb diets, high-fiber diets

Selection and Storage

Store uncooked basmati rice in a cool, dry place in an airtight container to prevent moisture and insect contamination. Cooked basmati rice can be refrigerated in a sealed container for up to 4 days or frozen for longer storage.

Common Questions About Basmati white rice Nutrition

Is basmati white rice high in protein?

Basmati white rice is not particularly high in protein, as a 1-cup cooked serving contains about 4 grams of protein. While it's a decent source of carbohydrates, it's not considered a primary protein source in meals.

Can I eat basmati white rice on a keto diet?

Basmati white rice is not suitable for a keto diet as it is high in carbohydrates, with a 1-cup cooked serving containing around 45 grams of carbs. Keto diets typically require restricting carb intake to 20-50 grams per day.

What are the health benefits or concerns of eating basmati white rice?

Basmati white rice is low in fat and cholesterol-free, providing a clean source of energy. However, it has a higher glycemic index compared to brown rice, which means it can cause a quicker spike in blood sugar levels. It's best to enjoy it in moderation, particularly for individuals managing diabetes or insulin resistance.

How much basmati white rice should I eat per serving?

A standard serving of cooked basmati white rice is about 1/2 to 1 cup, which is roughly 150-200 calories. This portion size can vary based on individual dietary needs and daily caloric intake goals.

How does basmati white rice compare to brown rice?

Compared to brown rice, basmati white rice has a softer texture and shorter cooking time, but it lacks the fiber and micronutrients found in brown rice as the outer bran layer is removed. For every 1 cup cooked, brown rice has about 3.5 grams of fiber, while white basmati rice has less than 1 gram.

Data Sources & Scientific References