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A loose pile of uncooked, slender, slightly curved ivory-white grains with smooth surfaces and pointed ends.
★Natural
⚡High Potassium
🌿High Fiber

Raw basem Calories

Whole grain, high fiber, source of vitamins and minerals

In season: Autumn · Winter

CALORIES · 100 G

340kcal

GI

45medium

POTASSIUM · 100 G

340mg

FIBER · 100 G

10g

Quick answer

1 cup (medium) of Raw basem (90 g) has 306 calories. That works out to 340 calories per 100 g. It contains 61.2 g of carbs, 11.3 g of protein, 2.3 g of fat and 9 g of fiber. Its 2.3 mg of Manganese covers 98% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Raw basem Nutrition Facts

Selected: 1 cup (medium) · 90 g

306

KCAL / 90G

Carbs

61.2g

· 22% DV

Protein

11.3g

· 23% DV

Fat

2.3g

· 3% DV

Fiber

9g

· 32% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 15% · Fat 6%

Raw basem nutrition facts table · 1 cup (medium) (90 g)

NutrientAmount% DV
Calories306 kcal
Total fat2.3 g3%
Saturated fat0.36 g2%
Trans fat0 g
Sodium4.5 mg0%
Total carbohydrate61.2 g22%
Fiber9 g32%
Protein11.3 g23%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Raw basem?

ServingAmountCalories
1 cup (medium)90 g306 kcal
1 tablespoon (mini)10 g34 kcal
1 ounce (small)28 g95 kcal
1 piece (small)30 g102 kcal
½ cup (small)45 g153 kcal
1 serving (medium)60 g204 kcal
100 g100 g340 kcal
2 cup (large)180 g612 kcal

Calculated from 340 calories per 100 g.

Frequently Asked Questions About Raw basem

Can you eat raw basem?

Raw basem can be eaten, but its dry grains are hard and are generally less comfortable to chew and digest than cooked basem. Cooking softens the grains; if using it raw, grind it finely and mix it into another food rather than eating dry handfuls.

How do you cook raw basem?

Rinse raw basem, then simmer it in water until the grains are tender. The time needed can vary with grain size and variety, so check it as it cooks and add water if needed. Serve it as a side or add it to soups and salads.

Should you rinse raw basem before cooking?

Yes, rinse raw basem in cool water before cooking to remove dust and loose particles. Drain the rinsing water, then cook the grains in fresh water.

Do you need to soak raw basem before cooking it?

No, soaking raw basem is not essential, though it can help the grains soften sooner. If you soak it, keep it in the refrigerator, drain the soaking water, and rinse the grains before cooking.

How should you store raw basem?

Store raw basem in a tightly sealed container in a cool, dry place away from sunlight. Keep it away from moisture, strong odors, and pests; damp storage can encourage mold and spoilage.

How can you tell if raw basem has gone bad?

Discard raw basem if you see mold, damp clumps, or insects, or notice an unusual sour or musty smell. Do not taste it to check; storing the grains dry and sealed helps prevent spoilage.

Can you make flour from raw basem?

Yes, you can grind dry raw basem into flour. It may not behave like wheat flour in a recipe, so the texture and amount of liquid needed can differ; try a small batch before replacing flour in a full recipe.

Can raw basem be used in porridge?

Yes, raw basem can be cooked until soft and used as the grain in porridge. Simmer it in water or milk, stirring as needed, then add fruit, nuts, or other toppings once the grains have softened.

Can you freeze cooked basem?

Yes, cooked basem freezes well. Cool it, divide it into meal-sized portions, and freeze it in airtight containers. Thaw it in the refrigerator and reheat it thoroughly before serving.

Does raw basem need to be toasted before cooking?

No, toasting raw basem is optional, not required for cooking. A brief toast in a dry pan can add a nuttier flavor, but rinse the grains first if they are dusty and avoid scorching them.

Raw basem Vitamins & Minerals

Vitamins

B1

0.41mg · 34% DV

B3

3.69mg · 23% DV

B6

0.32mg · 19% DV

B5

0.9mg · 18% DV

Minerals

Manganese

2.25mg · 98% DV

Phosphorus

288mg · 41% DV

Copper

0.27mg · 30% DV

Magnesium

108mg · 26% DV

Potassium ⭐

306mg · 9% DV

Sodium

4.5mg · 0% DV

Raw basem Glycemic Index

GLYCEMIC INDEX

45
Medium
0 Low5570100

GLYCEMIC LOAD

27.9
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw basem

To burn the 306 calories in 1 cup (medium) (90 g):

🚶

76min

Walking (5 km/h)

🏃

31min

Running (8 km/h)

🚴

42min

Cycling

🏊

36min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Raw basem?

Raw basem is an uncooked grain ingredient rather than a ready-to-eat dish. It is typically prepared by rinsing and cooking until tender, then used as a base for grain bowls or added to soups and salads. Its mild flavour makes it easy to pair with vegetables, herbs, spices and a range of savoury dishes; cooking instructions may vary by grain and product.

As a whole grain, raw basem provides carbohydrates along with fibre: it contains 10 g of fibre per 100 g. For a more balanced meal, serve it with vegetables and a protein source. Use broth or spices for flavour, or keep the preparation lighter by limiting added oil.

How Nutritious Is Raw basem?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

55/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Raw basem Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Raw basem Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Raw basem Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Raw basem Fat Profile

SATURATED

0.36g

MONOUNSATURATED

0.27g

POLYUNSATURATED

1.08g

⚖️

Omega 6:3 ratio 14.1:1

Above the ideal 4:1 (14.1:1).

Compare Raw basem

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Foods Similar to Raw basem

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120 kcal

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124 kcal

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Pasta (Boiled)

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Nutrition data compiled from USDA FoodData Central and scientific sources.