1 cup (medium) of Basmati Rice (Olive Oil) (150 g) has 243 calories. That works out to 162 calories per 100 g. It contains 44.3 g of carbs, 4.1 g of protein, 4.8 g of fat and 1 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Basmati Rice (Olive Oil)?

Basmati rice (olive oil) is long-grain, aromatic rice cooked with olive oil. Basmati is associated with South Asia, especially India and Pakistan, where it is a familiar staple; this version keeps the grains separate and adds a gentle sheen from the oil.

Its fragrance is delicate and the texture light and fluffy. It is served alongside curries, lentils, grilled meats or vegetables, and also works as a simple base for a bowl with fresh toppings. Nutritionally, it is mainly a source of carbohydrate, with 29.5 g per 100 g in this preparation. Pair it with vegetables and a protein-rich main for a more balanced plate, or season it with herbs and lemon for a lighter-feeling side.

Basmati Rice (Olive Oil) Nutrition Facts

Selected: 100 g

162

KCAL / 100G

Carbs

29.5g

· 11% DV

Protein

2.7g

· 5% DV

Fat

3.2g

· 4% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 75% · Protein 7% · Fat 18%

Basmati Rice (Olive Oil) Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.07mg · 6% DV

0.3mg · 6% DV

0.09mg · 5% DV

Minerals

Selenium

6µg · 11% DV

Zinc

1mg · 9% DV

Phosphorus

32mg · 5% DV

Magnesium

13mg · 3% DV

How Nutritious Is Basmati Rice (Olive Oil)?

Nutrient density

Medium

35/ 100

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

31/ 100

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.

Basmati Rice (Olive Oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Basmati Rice (Olive Oil)

To burn the 162 calories in 100 g:

🚶

40min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Basmati Rice (Olive 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 (Olive Oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Basmati Rice (Olive 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 (Olive Oil) Fat Profile

SATURATED

0.45g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Basmati Rice (Olive Oil)

🍚vs🍚

Basmati Rice (Olive Oil) vs Bulgur Pilaf42 kcal more per 100 g

→🍚vs🍝

Basmati Rice (Olive Oil) vs Whole wheat pasta38 kcal more per 100 g

→🍚vs🥖

Basmati Rice (Olive Oil) vs Breadstick248 kcal fewer per 100 g

→🍚vs🥯

Basmati Rice (Olive Oil) vs Simit178 kcal fewer per 100 g

→

Foods Similar to Basmati Rice (Olive Oil)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Basmati Rice (Olive Oil)

How do you cook olive-oil basmati rice so the grains stay separate?

Rinse the basmati rice, drain it well, and briefly coat the grains in olive oil before adding hot water. Cover and cook gently without stirring, then let it rest off the heat and fluff it with a fork.

What is the water-to-rice ratio for olive-oil basmati rice?

A useful starting point for olive-oil basmati rice is 1 cup of rice to 1½ cups of water. If you soak the rice first, use a little less water, since the grains have already absorbed some.

Should you rinse basmati rice before making olive-oil basmati rice?

Yes, rinse the basmati rice in several changes of water until the water is mostly clear. This washes away loose surface starch, which can otherwise make olive-oil basmati rice stickier after cooking.

Why does olive-oil basmati rice turn sticky or mushy?

Olive-oil basmati rice usually turns sticky or mushy when it has too much water, is stirred during cooking, or is cooked too long. Measure the water, keep the lid on, and allow the rice to rest before fluffing.

Do you need to soak basmati rice for olive-oil basmati rice?

No, soaking is optional for olive-oil basmati rice. A 20–30 minute soak can help the grains cook longer and more evenly, but drain them thoroughly and reduce the cooking water slightly afterward.

What makes olive-oil basmati rice different from plain steamed basmati rice?

Olive-oil basmati rice is prepared pilaf-style: the grains are coated in oil before they cook in measured water. Plain steamed basmati rice is usually cooked without that oil-coating step, so its texture and flavor are less rich.

Is olive-oil basmati rice different from jasmine rice?

Yes. Olive-oil basmati rice uses basmati, which has long, slender grains and a characteristic aroma; jasmine rice is generally softer and more fragrant in a different way. The two varieties are not interchangeable if you want the same pilaf texture.

When should you add olive oil to olive-oil basmati rice?

Add the olive oil before the water, while briefly tossing the drained basmati grains in the pan. This coats the grains and suits the pilaf method; a small finishing drizzle is optional if you want a more pronounced olive-oil taste.

How long does cooked olive-oil basmati rice keep in the fridge?

Store olive-oil basmati rice in a covered container in the refrigerator and use it within three to four days. Cool it promptly after cooking, and reheat it until steaming hot throughout before serving.

Can you freeze olive-oil basmati rice and reheat it without drying it out?

Yes, freeze olive-oil basmati rice in airtight, meal-sized portions once it has cooled promptly. Reheat a portion with a splash of water in a covered pan or microwave-safe container to restore moisture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026