1 serving (150 grams) contains 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
273.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.3 mg | 0% | |
| Total Carbohydrates | 60 g | 21% | |
| Dietary Fiber | 0.8 g | 2% | |
| Sugars | 0 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 25.3 mg | 1% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 73.3 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 Cooked basmati rice
Basmati rice is a long-grain, aromatic rice traditionally grown in India and Pakistan, often used in South Asian and Middle Eastern cuisines. When cooked, basmati rice has a light, fluffy texture and distinct nutty flavor. It is primarily composed of carbohydrates, with about 200 calories per cooked cup (approximately 150 grams). Basmati rice is low in fat and contains small amounts of protein (around 4 grams per cup). It also has a low glycemic index compared to other types of rice, particularly the whole-grain (brown) variety, making it a more stable source of energy. Cooked white basmati rice retains B vitamins like niacin and thiamin, while the brown variation additionally holds fiber and essential minerals such as magnesium and phosphorus.
Health Benefits
- Provides sustained energy due to its carbohydrate content with a lower glycemic index (GI ~50-58 for white, ~45 for brown basmati rice).
- Supports metabolic function through its content of B vitamins such as thiamin (12% of RDA per cooked cup).
- Brown basmati rice promotes digestive health, providing about 3-4 grams of dietary fiber per serving.
- Rich in magnesium (11% RDA per cooked cup of brown rice), which supports nerve, muscle, and bone health.
- May aid heart health due to its lower content of harmful fats and sodium.
Dietary Considerations
Selection and Storage
Store cooked basmati rice in an airtight container in the refrigerator and consume within 3-4 days. To reheat, add a splash of water to prevent drying and heat thoroughly.
Common Questions About Cooked basmati rice Nutrition
Is cooked basmati rice high in protein?
Cooked basmati rice is not high in protein, as a 1-cup serving contains around 4 grams of protein. It is primarily a source of carbohydrates, offering approximately 45 grams per cup, making it a better option for energy rather than high-protein diets.
Can I eat cooked basmati rice on a keto diet?
Cooked basmati rice is not suitable for a keto diet due to its high carbohydrate content. A single cup of cooked rice contains approximately 45 grams of carbs, which exceeds the daily limit for most ketogenic plans focused on very low-carb intake.
What are the health benefits and concerns of eating cooked basmati rice?
Cooked basmati rice is a good source of energy and provides essential nutrients like folate, selenium, and small amounts of magnesium. However, its high glycemic index may be a concern for individuals managing blood sugar levels or diabetes, especially white basmati rice varieties.
How much cooked basmati rice should I serve per meal?
A typical serving size of cooked basmati rice is about 1/2 to 1 cup, depending on your caloric needs and dietary goals. This portion provides approximately 120-200 calories and pairs well with lean proteins and vegetables for a balanced meal.
How does cooked basmati rice compare to other types of rice?
Cooked basmati rice has a distinct aroma and fluffy texture compared to regular white rice varieties, along with a lower glycemic index (around 58-65 for basmati vs. 70 for standard white rice). Brown basmati rice offers more fiber and micronutrients but takes longer to cook.
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 Agriculture and Department of Health and Human ServicesProvides guidance on grains like basmati rice as part of a healthy dietary pattern.
- Nutritional Quality of Rice and Its Impact on Human HealthJournal of NutritionPeer-reviewed article exploring the health impacts and nutritional profiles of various rice types, including basmati.
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.
