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Fat-free basmati rice (raw) Calories
Low fat, high carbohydrate, gluten-free, staple energy source
CALORIES
GI
POTASSIUM
FIBER
Fat-free basmati rice (raw) Nutrition Facts
Selected: 100 g
350
KCAL / 100G
Carbs
77.2g
· 90%
Protein
7.9g
· 9%
Fat
0.5g
· 1%
Fiber
2.2g
Fat-free basmati rice (raw) Vitamins & Minerals
Vitamins
B1
0.41mg · 34% DV
B5
0.6mg · 12% DV
B3
1.6mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Fat-free basmati rice (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fat-free 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 Fat-free basmati rice (raw) Contain Allergens?
No known major allergens
Which Diets Is Fat-free 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
Fat-free basmati rice (raw) Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Fat-free basmati rice (raw)
Fat-free basmati rice (raw) — Frequently Asked Questions
Why does basmati rice usually cook up fluffier than regular white rice?
Basmati has a long grain and a starch structure that tends to stay more separate after cooking. Using the right water ratio and letting it rest briefly after cooking also helps keep the grains distinct.
Should basmati rice be rinsed before cooking?
Usually yes, because rinsing removes excess surface starch. That helps reduce stickiness and gives a cleaner, more separate texture.
Do you need to soak basmati rice before cooking?
It is not essential, but soaking for 15–30 minutes can help the grains cook more evenly. It may also slightly shorten cooking time and improve the final texture.
How long does cooked basmati rice keep in the fridge?
If cooled promptly and refrigerated soon after cooking, it generally keeps for 3–4 days. Reheat thoroughly before eating.
Can cooked basmati rice be frozen?
Yes, it freezes well when portioned into airtight containers or bags. The texture may soften a little after thawing, but it is still useful for many meals.
Is basmati rice better before or after a workout?
It can work at either time because it is mainly a carbohydrate-rich grain. Before training, many people prefer it in a simple meal; after training, it pairs well with a protein source.
Is basmati rice healthier than regular white rice?
That depends on what you compare and how the whole meal is built. Basmati can be a practical choice for texture and meal planning, but portion size, toppings, and overall diet matter more than one food alone.
What foods pair well with basmati rice to make a more balanced meal?
It goes well with beans, lentils, yogurt, tofu, eggs, chicken, fish, or meat for added protein. Adding vegetables makes the meal more filling and nutritionally rounded.
Does basmati rice cause constipation?
Not by itself, but eating it often in low-fiber meals and without enough fluids may contribute to slower bowel movements in some people. Pairing it with vegetables, legumes, and adequate water helps.
Who should be more careful with basmati rice?
People managing blood sugar may want to pay closer attention to portion size and what they eat with it. Those whose diets are already low in fiber may also benefit from combining it with vegetables and protein rather than eating it alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.