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Basmati rice, raw Calories
Long-grain raw basmati rice; low in fat.
CALORIES
GI
POTASSIUM
FIBER
Basmati rice, raw Nutrition Facts
Selected: 100 g
365
KCAL / 100G
Carbs
80.9g
· 90%
Protein
7.1g
· 8%
Fat
0.7g
· 2%
Fiber
1.3g
Basmati rice, raw Vitamins & Minerals
Vitamins
B6
0.51mg · 30% DV
B1
0.16mg · 13% DV
B3
1.6mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
9.8µg · 18% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Basmati rice, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice, raw Processed?
NOVA 2
Minimally Processed
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 Basmati rice, raw Contain Allergens?
No known major allergens
Which Diets Is Basmati rice, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Basmati rice, raw Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Basmati rice, raw
Basmati rice, raw — Frequently Asked Questions
Should raw basmati rice be rinsed before cooking?
Yes. Rinsing until the water is mostly clear removes excess surface starch and helps the grains cook more separately. Avoid aggressive rubbing, which can break the grains.
How do you cook basmati rice so it stays fluffy?
Rinse it, optionally soak it briefly, use a measured amount of water, and let it rest covered after cooking. Fluff gently with a fork rather than stirring it vigorously.
Why does basmati rice turn mushy?
Too much water, overcooking, and frequent stirring can make the grains release more starch and become soft. Rinsing first and leaving the lid on while it cooks can help.
How long does uncooked basmati rice keep?
It keeps well for a long time when stored in an airtight container in a cool, dry, dark cupboard. Keep it away from moisture, heat, and pantry pests.
How should cooked basmati rice be stored safely?
Cool cooked rice promptly and refrigerate it in a shallow, covered container. Do not leave it at room temperature for extended periods, and reheat it thoroughly only once.
Can cooked basmati rice be frozen?
Yes, cooked basmati rice freezes well in individual portions. Cool it quickly, pack it airtight, and heat it until steaming hot after thawing.
What is the difference between basmati rice and jasmine rice?
Basmati rice is typically longer-grained, drier, and more separate after cooking, while jasmine rice is softer, slightly stickier, and more floral in aroma. Basmati suits curries and pilafs, whereas jasmine rice is common in Southeast Asian-style dishes.
Is basmati rice better before or after a workout?
It can work before exercise as a digestible carbohydrate source and after exercise to support carbohydrate replenishment. For a more balanced post-workout meal, pair it with a protein food such as eggs, yogurt, beans, fish, or chicken.
Why pair basmati rice with vegetables and protein?
Vegetables add volume and fibre, while protein foods can make the meal more satisfying. Together, they create a more balanced meal than a large serving of rice on its own.
Does basmati rice contain gluten?
Rice is naturally gluten-free, but cross-contact can occur during processing or preparation. People with coeliac disease or severe gluten sensitivity should choose certified gluten-free products and avoid cross-contact in the kitchen.
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Nutrition data compiled from USDA FoodData Central and scientific sources.