Basmati Rice
How Many Calories in Basmati Rice? Nutrition Facts and Benefits
Basmati rice is a long-grain, aromatic rice variety traditionally grown in the Indian subcontinent. Known for its fluffy texture and distinct fragrance, it pairs well with a wide range of dishes—from curries and stir-fries to salads and pilafs. Its grains remain separate when cooked, making it a favorite for both everyday meals and special recipes.
Calories and Nutrition (Average)
Values below are for cooked, unsalted basmati rice; they may vary by brand and preparation.
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 121 kcal | 26 g | 2.7 g | 0.3 g | 0.4 g | 1 mg |
| 2 | 1 serving (200 g) | 242 kcal | 52 g | 5.4 g | 0.6 g | 0.8 g | 2 mg |
Health Benefits of Basmati Rice
- Naturally gluten-free and easy to digest for most people.
- Provides complex carbohydrates for steady energy.
- Contains B vitamins (such as thiamin), and minerals like magnesium and manganese.
- Brown basmati offers higher fiber and more micronutrients than white basmati.
- Typically lower glycemic index than many other white rice varieties when cooked properly.
- Low in fat and naturally very low in sodium.
Serving and Consumption Tips
- Rinse well and optionally soak 20–30 minutes; cook with about 1.5 parts water to 1 part rice for fluffy grains.
- Flavor with spices and herbs (cumin, coriander, bay leaf, cardamom) instead of excess salt.
- Pair with lean proteins (chicken, fish, tofu) and vegetables to build a balanced meal.
- Choose brown basmati when you want more fiber and a nuttier taste.
- For meal prep, cook, cool, and gently reheat to help increase resistant starch content.