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 | 1.1 mg | 6% | |
| 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 Steamed basmati rice
Steamed basmati rice is a long-grain aromatic rice variety primarily grown in India and Pakistan. Known for its delicate nutty flavor and fluffy texture, basmati rice is a staple in South Asian, Middle Eastern, and Persian cuisines. Nutritionally, basmati rice is rich in carbohydrates, providing a steady source of energy. A 1-cup serving of cooked white basmati rice contains approximately 205 calories, 4.4 grams of protein, 0.4 grams of fat, and 45 grams of carbohydrates. It also contains small amounts of micronutrients like magnesium, phosphorus, and B vitamins, particularly thiamine (B1) and niacin (B3). When prepared as steamed rice, it is free from added fats or sodium, making it a heart-healthy side dish when consumed in moderation.
Health Benefits
- Provides sustained energy due to its complex carbohydrates, which are slowly digested and maintain blood sugar levels.
- Rich in thiamine (B1), which supports nerve function, muscle health, and energy metabolism.
- Low in fat and naturally sodium-free, making it a heart-healthy choice for promoting cardiovascular wellness.
Dietary Considerations
Selection and Storage
Store uncooked basmati rice in an airtight container in a cool, dry place. Once cooked, refrigerate within 2 hours and consume within 3-4 days to maintain freshness and safety.
Common Questions About Steamed basmati rice Nutrition
What is the nutritional content of steamed basmati rice?
A 1-cup serving (about 150g) of steamed basmati rice contains approximately 205 calories, 4.4g of protein, 0.4g of fat, and 45g of carbohydrates. It’s also a good source of B vitamins like thiamine and niacin, and contains small amounts of minerals such as magnesium and phosphorus.
Is steamed basmati rice compatible with a keto diet?
No, steamed basmati rice is not suitable for a strict keto diet because it is high in carbohydrates, with 45g of carbs per 1-cup serving. A ketogenic diet typically limits daily carb intake to 20-50g, so rice would exceed that limit quickly.
What are the health benefits or concerns of eating steamed basmati rice?
Steamed basmati rice is low in fat and contains complex carbohydrates that can provide sustained energy. It has a lower glycemic index (GI of around 50-58) compared to other white rice varieties, which is beneficial for blood sugar control. However, excessive consumption may contribute to high carb intake and weight gain if not balanced with other foods in your diet.
What is the recommended portion size for steamed basmati rice?
A typical portion size for steamed basmati rice is about 1/2 to 1 cup cooked, depending on your dietary needs and activity level. This serving (approximately 75-150g) is sufficient to provide energy while leaving room for vegetables and protein to balance your meal.
How does steamed basmati rice compare to other types of rice?
Steamed basmati rice has a distinct nutty flavor and a fluffier texture when cooked compared to regular long-grain rice. It also has a lower glycemic index and often contains fewer calories per serving versus sticky or short-grain rice, 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.
