Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Basmati Rice (Low Oil) Calories
Basmati Rice (Low Oil)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Basmati Rice (Low Oil) (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 44.3 g of carbs, 4.1 g of protein, 1 g of fat and 0.9 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Basmati Rice (Low Oil) Nutrition Facts
Selected: 1 cup (medium) · 150 g
203
KCAL / 150G
Carbs
44.3g
· 16% DV
Protein
4.1g
· 8% DV
Fat
1g
· 1% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 8% · Fat 5%
Basmati Rice (Low Oil) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 44.3 g | 16% |
| Fiber | 0.9 g | 3% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Basmati Rice (Low Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 203 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| ½ cup (small) | 75 g | 101 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 100 g | 135 kcal |
| 1 serving (large) | 200 g | 270 kcal |
| 1.5 cup (large) | 225 g | 304 kcal |
| 2 cup (extra large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Basmati Rice (Low Oil)
How do you cook low-oil basmati rice so it stays fluffy?
Cook low-oil basmati rice with measured water in a covered pot over low heat, and avoid stirring while it cooks. Once the liquid is absorbed, let it rest with the lid on, then gently fluff the grains with a fork.
Should you rinse low-oil basmati rice before cooking?
Yes, rinse low-oil basmati rice under cold water until the water looks mostly clear. This washes away loose surface starch, which can otherwise make the cooked grains stick together.
What is the water-to-rice ratio for low-oil basmati rice?
A useful starting point for low-oil basmati rice is about one and a half measures of water to one measure of rice. Use a little less water if the rice has been soaked, since it has already absorbed some.
Do you need to soak low-oil basmati rice?
No, soaking low-oil basmati rice is optional, but a short soak can help the grains cook more evenly and stay long. Drain it well before cooking and reduce the cooking water to account for the moisture it absorbed.
Why does low-oil basmati rice turn mushy?
Low-oil basmati rice usually turns mushy from excess water, overcooking, or stirring during cooking. Rinse and drain the grains, measure the liquid, and let the pot rest covered after the water has been absorbed.
How is low-oil basmati rice different from jasmine rice?
Low-oil basmati rice has long, slender grains and a relatively dry, separate texture when cooked. Jasmine rice is typically softer and more fragrant, so it tends to cling together more; they are not interchangeable in every dish.
Can you make low-oil basmati rice in a rice cooker?
Yes, low-oil basmati rice works in a rice cooker. Rinse and drain it first, use the cooker’s rice-to-water guidance as a starting point, and let the rice rest briefly after the cooking cycle before fluffing.
How long does cooked low-oil basmati rice last in the fridge?
Refrigerate cooked low-oil basmati rice promptly in a covered container and aim to eat it within a day. Do not leave it sitting at room temperature for a long time, because some bacteria associated with rice can produce heat-resistant toxins.
Can you freeze low-oil basmati rice?
Yes, low-oil basmati rice freezes well. Cool it quickly, pack it in meal-sized airtight portions, and freeze; reheat it thoroughly after thawing, and do not freeze the same portion again.
What goes well with low-oil basmati rice?
Low-oil basmati rice pairs well with curries, lentil dishes, grilled vegetables, and saucy meat or fish. Its long, separate grains are especially useful with dishes that have a flavorful sauce to spoon over them.
Basmati Rice (Low Oil) Vitamins & Minerals
Vitamins
B5
0.45mg · 9% DV
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
B3
0.6mg · 4% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.08mg · 9% DV
Phosphorus
48mg · 7% DV
Zinc
0.6mg · 5% DV
Potassium ⭐
44mg · 1% DV
Sodium
3mg · 0% DV
Basmati Rice (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati Rice (Low Oil)
To burn the 203 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Basmati Rice (Low Oil)?
Basmati rice (low oil) is long-grain basmati cooked with a modest amount of oil. Basmati is prized for its distinctive fragrance and grains that lengthen as they cook, and it originates in the Indian subcontinent. Prepared this way, it makes a light, separate-grained pilaf rather than a rich, buttery rice dish.
Across South Asia it is often served alongside curries, dals and vegetables; elsewhere, it works well with grilled foods and stews. Its nutritional profile is led by carbohydrates, while the listed fat is 0.7 g per 100 g. Pair it with vegetables and a protein-rich dish for a more balanced meal, or season simply to let its aroma come through.
How Nutritious Is Basmati Rice (Low Oil)?
Nutrient density
Low
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
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.
Is Basmati Rice (Low 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 (Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice (Low 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 (Low Oil) Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
Compare Basmati Rice (Low Oil)
Foods Similar to Basmati Rice (Low Oil)
Have another question about Basmati Rice (Low Oil)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.