1 cup (medium) of Basmati Rice (Boiled) (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 50 g of carbs, 5.4 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

What is Basmati Rice (Boiled)?

Boiled basmati rice is long-grain rice, traditionally grown in India and Pakistan, cooked in water until tender. Its slender grains lengthen as they cook, with a distinctive fragrance and a light, separate texture when prepared well.

Across South Asia it is served with curries, dals and other saucy dishes, where the grains soak up flavour without turning mushy. It also works as a simple side for meals around the world; pair it with vegetables or beans for a more balanced plate. Its nutritional profile is mainly carbohydrate, with 25 g per 100 g, and very little fat.

Basmati Rice (Boiled) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

25g

· 9% DV

Protein

2.7g

· 5% DV

Fat

0.3g

· 0% DV

Fiber

0.4g

· 1% DV

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

Calories come from: Carbs 88% · Protein 10% · Fat 2%

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Basmati Rice (Boiled) Vitamins & Minerals

Vitamins

1.5mg · 9% DV

0.4mg · 8% DV

0.09mg · 5% DV

Biotin

0.6µg · 2% DV

Minerals

Selenium

7µg · 13% DV

Phosphorus

43mg · 6% DV

Potassium ⭐

29mg · 1% DV

Manganese

0mg · 0% DV

Copper

0mg · 0% DV

How Nutritious Is Basmati Rice (Boiled)?

Nutrient density

Low

25/ 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

Low

34/ 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.

Basmati Rice (Boiled) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Basmati Rice (Boiled)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Basmati Rice (Boiled) 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 (Boiled) 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 Basmati Rice (Boiled) 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 (Boiled) Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Basmati Rice (Boiled)

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Foods Similar to Basmati Rice (Boiled)

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

🥣

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450 kcal

🍚

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150 kcal

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140 kcal

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Pasta (Boiled)

155 kcal

Frequently Asked Questions About Basmati Rice (Boiled)

How do you cook basmati rice so it stays fluffy?

Rinse basmati rice until the water runs clearer, then cook it gently without stirring. Use the absorption method for separate grains, or boil it in plenty of water and drain it when tender. Let it stand covered briefly before fluffing with a fork.

Should you rinse basmati rice before cooking it?

Yes, rinse basmati rice in cold water before cooking. Washing removes loose surface starch that can make the cooked grains stick together. Swish the rice gently and drain it; repeated rinsing is unnecessary once the water is noticeably clearer.

What is the water-to-rice ratio for basmati rice?

For absorption-style basmati rice, start with about one part rice to one and a half parts water, then adjust for your pot and method. If you boil and drain the rice instead, use plenty of water and skip a fixed ratio.

What is the difference between basmati rice and jasmine rice?

Basmati rice has long, slender grains and a nutty aroma, while jasmine rice is softer and more floral, often becoming slightly sticky when cooked. Basmati is common with South Asian dishes; jasmine is often served with Southeast Asian food.

Why does basmati rice turn mushy?

Basmati rice turns mushy when it absorbs too much water, cooks for too long, or is stirred repeatedly. Rinse it first, use a measured amount of water for absorption cooking, and stop cooking as soon as the grains are tender.

Do you need to soak basmati rice before cooking?

No, soaking basmati rice is optional. It can help the grains cook more evenly and may shorten cooking time, but the rice will still cook without soaking. If you do soak it, reduce the cooking water to account for the water already absorbed.

Can you use basmati rice for biryani?

Yes, basmati rice is a traditional choice for biryani because its long grains stay distinct and carry the dish’s spices well. Parboil the rice until partly tender before layering it with the other ingredients to finish cooking.

How long does cooked basmati rice last in the fridge?

Cooked basmati rice keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for an extended period, and discard it if its smell or appearance changes.

Can you freeze cooked basmati rice?

Yes, cooked basmati rice freezes well. Cool it promptly, divide it into meal-size portions, and seal it in airtight containers or freezer bags. Thaw it in the refrigerator or reheat it thoroughly straight from frozen.

How do you reheat cooked basmati rice without drying it out?

Add a small splash of water to cooked basmati rice before reheating it, then cover it to trap steam. Heat it in a microwave or covered pan until steaming hot throughout, fluffing the grains gently before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026