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Basmati rice (no oil, no salt) Calories
Low fat, no salt, light carbohydrate source
CALORIES
GI
POTASSIUM
FIBER
Basmati rice (no oil, no salt) Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Basmati rice (no oil, no salt) 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
Phosphorus
35mg · 5% DV
Selenium
2µg · 4% DV
Magnesium
13mg · 3% DV
Basmati rice (no oil, no salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice (no oil, no salt) 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 (no oil, no salt) Contain Allergens?
No known major allergens
Which Diets Is Basmati rice (no oil, no salt) 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 (no oil, no salt) 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 (no oil, no salt)
Basmati rice (no oil, no salt) — Frequently Asked Questions
Why does basmati rice usually cook up fluffier than regular white rice?
Basmati has long grains and a starch structure that helps the grains stay more separate when cooked properly. Rinsing and using measured water usually improves that fluffy texture.
Should basmati rice be rinsed before cooking?
Usually yes, because rinsing removes excess surface starch. That helps reduce stickiness and gives a more separate grain.
How do you keep basmati rice from turning mushy?
Rinse it, avoid too much water, and cook it gently rather than aggressively boiling it. Letting it rest covered for a few minutes after cooking also helps the grains firm up.
How long does cooked basmati rice keep in the fridge?
If cooled promptly and refrigerated, it is best eaten within 3 to 4 days. Leaving cooked rice at room temperature for too long can increase food safety risk.
Can cooked basmati rice be frozen?
Yes, it freezes well in portion-sized airtight containers. Reheat it thoroughly after thawing; the texture may soften slightly but it is usually still good to eat.
Is basmati rice better before or after a workout?
It can work at either time depending on the rest of the meal and your digestion. Before training it can be an easy-to-digest carb base, and after training it pairs well with a protein source.
What foods pair well with basmati rice for a more balanced meal?
Because it is mostly a carbohydrate food, it pairs well with protein-rich foods like beans, lentils, yogurt, tofu, eggs, fish, or chicken. Adding vegetables can also make the meal more filling and balanced.
How is basmati rice different from jasmine rice in everyday cooking?
Basmati is typically drier, firmer, and more separate, while jasmine rice is often softer and more aromatic with a slightly stickier texture. Choice depends on the dish and the texture you want.
Is it okay to eat basmati rice at night?
Yes, there is nothing inherently wrong with eating it in the evening. Portion size and what you eat with it matter more than the clock time.
Is basmati rice automatically safe to eat freely if you have diabetes?
No, it should not be treated as unlimited just because it is often seen as a better rice option. Blood sugar response still depends on portion size, cooking method, and what else is in the meal, so people with diabetes should be mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.