Brown basmati rice

Grain

Item Rating: 77/100

1 serving (100 grams) contains 111 calories, 2.6 grams of protein, 0.8 grams of fat, and 23.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		222
% Daily Value*
Total Fat		1.6 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		46 g	16%
	Dietary Fiber	4 g	14%
	Sugars	0 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: 14 cal (6.6%)

Protein: 20 cal (9.5%)

Carbs: 184 cal (83.9%)

About Brown basmati rice

Brown basmati rice is a whole-grain variety of basmati rice, a long-grain aromatic rice predominantly grown in the Indian subcontinent. Known for its nutty flavor and slightly chewy texture, it is a staple in South Asian, Middle Eastern, and Persian cuisines. Compared to white basmati rice, the brown variety retains its bran layer, which enhances its nutritional content. It is rich in complex carbohydrates, providing a slow energy release, and offers 3.5 grams of fiber and around 1.8 grams of fat per 100-gram serving. Additionally, it is a source of essential nutrients like magnesium, manganese, phosphorus, and B vitamins, which contribute to its health-promoting properties.

Health Benefits

• Supports digestion due to its high fiber content (3.5 grams per 100 grams), which aids in maintaining gut health.
• Improves bone health with manganese (88% of the recommended daily intake in one cup cooked), a mineral essential for bone formation.
• Helps regulate blood sugar levels as its low glycemic index leads to slower carbohydrate absorption and steadier blood sugar levels.
• Boosts metabolic function with B vitamins, particularly niacin and thiamin, which support energy metabolism.
• Promotes heart health due to its magnesium content, which assists in maintaining normal blood pressure.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, whole foods, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store in a cool, dry airtight container to avoid moisture and pests. Rinse thoroughly before cooking to remove excess starch.

Common Questions About Brown basmati rice Nutrition

What is the nutritional content of brown basmati rice?

One cup of cooked brown basmati rice (approximately 202 grams) contains around 216 calories, 5 grams of protein, 45 grams of carbohydrates, 1.8 grams of fat, and 3.5 grams of fiber. It is also a good source of B vitamins, manganese, magnesium, and selenium.

Can I eat brown basmati rice on a keto or low-carb diet?

Brown basmati rice is not suitable for a strict keto diet because it is relatively high in carbohydrates, with about 45 grams per cooked cup. However, it can be incorporated into a moderate low-carb diet in small portions if carefully planned.

What are the health benefits or concerns of brown basmati rice?

Brown basmati rice is rich in fiber, which supports digestive health and helps maintain steady blood sugar levels. It also contains antioxidants and essential minerals such as magnesium and manganese, promoting heart and bone health. However, due to its carbohydrate content, individuals with diabetes or those managing blood sugar levels should monitor portions.

What is the recommended serving size for brown basmati rice?

A standard serving size of cooked brown basmati rice is approximately 1/2 to 1 cup (about 100-200 grams). This provides a balance of calories and nutrients while fitting into most diet plans. Adjust serving sizes based on your individual calorie and nutritional needs.

How does brown basmati rice compare to white basmati rice?

Brown basmati rice is higher in fiber and nutrients like magnesium and B vitamins compared to white basmati rice, thanks to its intact bran layer. While brown rice has a nuttier flavor and chewier texture, white basmati cooks faster and is lighter in texture with fewer nutrients due to the polishing process.

Data Sources & Scientific References