Yellow basmati rice

Grain

Item Rating: 74/100

1 serving (140 grams) contains 200 calories, 4.0 grams of protein, 0.5 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		285.7
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.1 mg	0%
Total Carbohydrates		64.3 g	23%
	Dietary Fiber	1.4 g	5%
	Sugars	0 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		2.1 mg	11%
Potassium		78.6 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

Source of Calories

Fat: 6 cal (2.2%)

Protein: 22 cal (8.0%)

Carbs: 257 cal (89.8%)

About Yellow basmati rice

Yellow basmati rice is a long-grain rice variety originating from the Indian subcontinent, known for its fragrant aroma and nutty flavor. The 'yellow' coloring typically comes from the addition of turmeric, a spice rich in antioxidants. Basmati rice is a staple in South Asian and Middle Eastern cuisines, often paired with curries, stews, or used in biryanis and pilafs. Nutritionally, yellow basmati rice offers a balance of carbohydrates for energy, modest protein content, and is low in fat. A cooked serving (1 cup) contains approximately 200 calories, 45 grams of carbohydrates, 4 grams of protein, and small amounts of iron and magnesium. When paired with turmeric, it also contains curcumin, which may provide additional health benefits. Yellow basmati is gluten-free and considered a healthier alternative to white rice due to slightly lower glycemic index values when paired with fiber-rich ingredients.

Health Benefits

• Provides sustained energy due to its complex carbohydrates content, making it a good choice for active individuals.
• Contains magnesium, which contributes to healthy muscle and nervous system function.
• The addition of turmeric adds curcumin, a compound with antioxidant and potential anti-inflammatory properties.
• Low in fat and naturally gluten-free, making it suitable for light and digestible meals.
• Rich in beta-carotene (if turmeric is used) which supports eye health and immunity.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store uncooked yellow basmati rice in an airtight container in a cool, dry place. Once cooked, refrigerate leftovers within 2 hours and consume within 3-4 days to ensure freshness and food safety.

Common Questions About Yellow basmati rice Nutrition

Is yellow basmati rice high in protein?

Yellow basmati rice is not particularly high in protein. A one-cup serving of cooked yellow basmati rice typically contains around 4 grams of protein, which is moderate compared to other grains like quinoa. It is primarily a carbohydrate-rich food, making it a good energy source but not a significant protein contributor.

Can I eat yellow basmati rice on a keto diet?

Yellow basmati rice is not compatible with a keto diet due to its high carbohydrate content. A single cooked cup contains around 45 grams of carbohydrates, which is significantly higher than the daily carb limit (usually 20-50 grams) for keto adherence. However, it is suitable for other diets like vegan or vegetarian.

What are the health benefits or concerns of eating yellow basmati rice?

Yellow basmati rice is a good source of quick energy due to its carbohydrate content and provides small amounts of essential nutrients like B vitamins, magnesium, and fiber (if enriched or whole grain versions are used). However, excessive consumption of white varieties may lead to blood sugar spikes due to their high glycemic index. Opt for whole grain basmati rice for better nutritional benefits.

How much yellow basmati rice should I serve per person?

A standard serving size of yellow basmati rice is approximately 1/2 cup of cooked rice, which equals around 90-120 grams and provides about 120-150 calories. For a larger or more active individual, this may be increased to 1 cup cooked. Practice portion control, especially if managing calorie intake or blood sugar levels.

How does yellow basmati rice compare to regular basmati rice?

Yellow basmati rice is typically regular basmati rice seasoned with ingredients like turmeric or saffron, giving it a yellow tint and additional flavor. Nutritionally, it is similar to plain basmati rice, offering about 120-150 calories and 45 grams of carbs per cooked cup. It can have added antioxidants or anti-inflammatory properties, depending on the spices used.

Data Sources & Scientific References