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Whole grain, high fiber, source of vitamins and minerals
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 61.2 g | 22% |
| Fiber | 9 g | 32% |
| Protein | 11.3 g | 23% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 306 kcal |
| 1 tablespoon (mini) | 10 g | 34 kcal |
| 1 ounce (small) | 28 g | 95 kcal |
| 1 piece (small) | 30 g | 102 kcal |
| ½ cup (small) | 45 g | 153 kcal |
| 1 serving (medium) | 60 g | 204 kcal |
| 100 g | 100 g | 340 kcal |
| 2 cup (large) | 180 g | 612 kcal |
Calculated from 340 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 306 calories in 1 cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
No known major allergens
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
SATURATED
0.36g
MONOUNSATURATED
0.27g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.