Rice basmati

Grain

Item Rating: 77/100

1 serving (100 grams) contains 356 calories, 7.8 grams of protein, 0.6 grams of fat, and 77.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		712
% 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		154.2 g	56%
	Dietary Fiber	2.6 g	9%
	Sugars	0.2 g
protein		15.6 g	31%
Vitamin D		0 mcg	0%
Calcium		18 mg	1%
Iron		0.8 mg	4%
Potassium		236 mg	5%

* 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: 62 cal (9.0%)

Carbs: 616 cal (89.4%)

About Rice basmati

Basmati rice is a long-grain variety of rice that originates from the Indian subcontinent and is widely used in South Asian, Middle Eastern, and Persian cuisines. Known for its distinct aroma and fluffy texture, it is a staple ingredient in dishes like biryani and pilaf. Nutritionally, basmati rice is low in fat, cholesterol-free, and provides essential carbohydrates, making it an excellent energy source. A 1-cup serving of cooked basmati rice contains approximately 190 calories, 4 grams of protein, 0.5 grams of fat, and 45 grams of carbohydrates. It also includes small amounts of vitamins B1 (thiamine) and B6, as well as essential minerals like magnesium and iron.

Health Benefits

• Provides sustained energy due to its complex carbohydrates, which have a lower glycemic index compared to other rice types, helping to maintain stable blood sugar levels.
• Contains thiamine (vitamin B1), which supports healthy metabolic function and energy production.
• Offers trace levels of magnesium, a mineral essential for muscle function, nerve signaling, and maintaining bone health.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked basmati rice in an airtight container in a cool, dry place to maintain its quality. Once cooked, refrigerate within 2 hours and consume within 3-4 days for optimal freshness.

Common Questions About Rice basmati Nutrition

What is the nutritional content of Basmati rice?

One cup (about 163 grams) of cooked Basmati rice contains approximately 200 calories, 4 grams of protein, 0.5 grams of fat, and 45 grams of carbohydrates. It is also a good source of B vitamins like niacin and thiamine, as well as minerals like magnesium and phosphorus.

Is Basmati rice suitable for a keto diet?

No, Basmati rice is not suitable for a keto diet due to its high carbohydrate content, with approximately 45 grams of carbs per cup cooked. Keto diets typically limit daily carb intake to 20-50 grams, which makes rice a poor fit for this dietary regimen.

What are the health benefits and concerns of eating Basmati rice?

Basmati rice offers health benefits such as being low in fat and containing no cholesterol, making it heart-healthy. It also has a moderate glycemic index, which can be better for blood sugar control compared to white rice. However, those managing blood sugar or looking for low-carb options may need to monitor portion sizes.

How much Basmati rice should I serve per person?

A typical serving size of cooked Basmati rice is about 1/2 to 1 cup per person, which provides 200-400 calories depending on the portion size. For balanced meals, pair it with protein-rich foods, vegetables, and healthy fats.

How does Basmati rice compare to other types of rice?

Compared to regular white rice, Basmati rice has a distinct aroma, lower glycemic index, and longer grains. It is less sticky and contains slightly more protein. Brown Basmati rice offers more fiber and nutrients than its white counterpart but takes longer to cook.

Data Sources & Scientific References