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Basmati Rice (Low Fat) Calories
Long grain, low fat, quick energy source
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice (Low Fat) Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
26g
· 89%
Protein
2.8g
· 10%
Fat
0.2g
· 1%
Fiber
0.4g
Basmati Rice (Low Fat) Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B5
0.2mg · 4% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
7µg · 13% DV
Phosphorus
35mg · 5% DV
Magnesium
13mg · 3% DV
Calcium
5mg · 1% DV
Basmati Rice (Low Fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice (Low Fat) 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 (Low Fat) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice (Low Fat) Good For?
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
Basmati Rice (Low Fat) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Basmati Rice (Low Fat)
Basmati Rice (Low Fat) — Frequently Asked Questions
Why does basmati rice have a stronger aroma than other rice varieties?
Its distinctive fragrance comes from naturally occurring aromatic compounds that become more noticeable during cooking. This makes it a good match for curries and spiced dishes without overwhelming them.
Why does basmati rice stay fluffy and separate when cooked?
Its long grains have a naturally less sticky texture than many short-grain varieties. Rinsing, using measured water, and resting it after cooking help keep the grains separate.
Should basmati rice be rinsed before cooking?
Yes. Rinsing it gently until the water is mostly clear removes excess surface starch and can help produce a less clumpy result.
What is the benefit of soaking basmati rice before cooking?
Soaking can shorten cooking time and help the grains cook more evenly and lengthen. Around 20 to 30 minutes is usually enough; excessive soaking may make the texture too soft.
How can I stop basmati rice from becoming mushy?
Rinse the rice, use a measured amount of water, and avoid frequent stirring while it cooks. Let it rest covered after cooking so the remaining steam can redistribute evenly.
Is basmati rice healthier than regular white rice?
Basmati rice is still a refined white rice unless you choose the brown version, so it generally provides less fibre than whole-grain rice. Its flavor can, however, make it easier to prepare satisfying rice dishes with little added fat.
What foods pair well with basmati rice?
It works well with lentils, chickpeas, chicken, fish, yogurt, and vegetable-rich dishes. Pairing it with protein and vegetables makes a more balanced and filling meal.
Is basmati rice better before or after a workout?
It can work before exercise as an easy-to-digest carbohydrate source, with the portion adjusted to your training and personal tolerance. After training, combine it with a protein-rich food for a balanced recovery meal.
How should cooked basmati rice be stored safely?
Cool it promptly and refrigerate it in a shallow container rather than leaving it at room temperature for a long time. Reheat it until steaming hot, and avoid reheating the same portion more than once.
Can cooked basmati rice be frozen?
Yes. Once cooled promptly, divide it into portions and freeze in airtight containers or bags. Reheat thawed rice thoroughly and do not refreeze it after thawing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.