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 | 0.1 g | ||
| protein | 7.1 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 Basmatti rice
Basmati rice is a long-grain rice variety predominantly grown in the Indian subcontinent and parts of Pakistan. Known for its distinctive aroma and fluffy texture, it is a staple in South Asian and Middle Eastern cuisines, often used in dishes like biryani and pilaf. One cup of cooked basmati rice (approximately 163 grams) provides around 205 calories, 45 grams of carbohydrates, and minimal fat (0.44 grams). It is a good source of energy, low in fat, and contains small amounts of protein (4.4 grams per cup) and essential micronutrients such as magnesium, thiamine (Vitamin B1), and niacin (Vitamin B3). Basmati rice is also lower on the glycemic index (GI 50-58, depending on variety) compared to other white rice types, making it a better option for maintaining stable blood sugar levels when consumed in moderation.
Health Benefits
- Provides sustained energy due to its high carbohydrate content, ideal for active individuals.
- Contains thiamine (Vitamin B1), which supports energy metabolism and proper nerve function.
- Low-GI varieties help maintain stable blood sugar levels, making it a better choice for individuals with diabetes.
- Offers trace amounts of magnesium, which contributes to muscle function and cardiovascular health.
- Gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
Dietary Considerations
Selection and Storage
Store uncooked basmati rice in an airtight container in a cool, dry place to maintain freshness. Cooked basmati rice should be refrigerated and consumed within 4-6 days for best quality.
Common Questions About Basmatti rice Nutrition
Is basmati rice high in protein?
Basmati rice is relatively low in protein, containing approximately 4 grams of protein per cup of cooked rice. It is primarily a carbohydrate-rich food, making it a less ideal source of protein compared to legumes or meat.
Can I eat basmati rice on a keto diet?
Basmati rice is not suitable for a keto diet because it is high in carbohydrates, with about 45 grams of carbs per cup of cooked rice. Keto diets require significantly reduced carb intake, typically under 50 grams per day, making basmati rice incompatible.
What are the health benefits or concerns of eating basmati rice?
Basmati rice is a good source of energy due to its carbohydrate content and is naturally gluten-free. It may help with digestion because of its low glycemic index compared to other rice varieties. However, it is refined and may lack the fiber found in whole grains, which can be a concern for people seeking higher-fiber options.
What is the recommended serving size for basmati rice?
A standard serving size for cooked basmati rice is about ½ cup (90-100 grams), which contains roughly 160 calories. This portion is appropriate for balancing your meal with adequate proteins and vegetables while managing calorie intake.
How does basmati rice compare to jasmine rice in taste and nutrition?
Basmati rice has a nutty aroma and firmer texture, while jasmine rice is slightly stickier with a floral scent. Nutritionally, both types are similar in calories and carbs, but basmati rice typically has a lower glycemic index, making it a better option for managing blood sugar levels.
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.
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.
