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Basmati Rice, Cooked, No Oil Calories
Light, long-grain rice, cooked without oil
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice, Cooked, No Oil Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Basmati Rice, Cooked, No Oil Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Magnesium
8mg · 2% DV
Basmati Rice, Cooked, No Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice, Cooked, No Oil 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, Cooked, No Oil Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice, Cooked, No Oil 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, Cooked, No Oil Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Basmati Rice, Cooked, No Oil
Basmati Rice, Cooked, No Oil — Frequently Asked Questions
How do you cook oil-free basmati rice so it stays fluffy?
Rinse the rice until the water runs mostly clear, then cook it in sufficient water. Letting it rest covered for a few minutes after cooking helps the grains separate.
Do you need to soak basmati rice before cooking?
Soaking is optional, but soaking it for 20–30 minutes can produce longer, more separate grains. If you soak it, use a little less cooking water.
How long does cooked basmati rice last in the fridge?
Cooked rice should be cooled promptly, refrigerated in a covered container, and eaten within 3–4 days. Leaving it at room temperature for too long can raise the risk of food poisoning from Bacillus cereus.
Can cooked basmati rice be frozen?
Yes. Cool it quickly, divide it into portions, and freeze it for up to about one month for best quality. Reheat thawed rice until piping hot and do not refreeze it.
Is it safe to reheat cooked basmati rice?
Yes, provided it was cooled quickly and stored in the refrigerator, and it should only be reheated once. Heat it thoroughly until steaming hot throughout.
What is the main difference between basmati rice and jasmine rice?
Basmati is long-grain, drier, and more separate after cooking, while jasmine rice is softer, moister, and slightly stickier. Basmati suits pilafs and curries, whereas jasmine rice is common in Southeast Asian-style dishes.
Is basmati rice better before or after a workout?
Its carbohydrate content can support energy before training and help replenish carbohydrate stores afterward. For a more balanced post-workout meal, pair it with protein such as eggs, yogurt, fish, chicken, tofu, or legumes.
Will eating basmati rice at night cause weight gain?
Eating rice at night does not by itself cause weight gain; overall energy intake and portion size matter more. Combining it with vegetables and a protein food can make an evening meal more satisfying.
Does basmati rice contain arsenic?
Rice can contain varying amounts of inorganic arsenic depending on where it was grown, and this is not unique to basmati. Rinsing rice, cooking it in extra water and draining it, and varying your grains can help reduce exposure.
What should you serve with basmati rice?
Pair it with chickpeas, lentils, beans, chicken, fish, or tofu for a more filling, balanced meal. Since cooked basmati rice is low in fibre, adding vegetables, salad, or a vegetable-based dish is especially useful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.