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Basmati Rice Pilaf (Raw) Calories
Long-grain, aromatic, raw basmati rice for pilaf
CALORIES
GI
POTASSIUM
FIBER
Basmati Rice Pilaf (Raw) Nutrition Facts
Selected: 100 g
360
KCAL / 100G
Carbs
77.2g
· 89%
Protein
7.9g
· 9%
Fat
0.6g
· 2%
Fiber
2.4g
Basmati Rice Pilaf (Raw) Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
B5
0.6mg · 12% DV
B3
1.6mg · 10% DV
B6
0.13mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Basmati Rice Pilaf (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati Rice Pilaf (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 Basmati Rice Pilaf (Raw) Contain Allergens?
No known major allergens
Which Diets Is Basmati Rice Pilaf (Raw) 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 Pilaf (Raw) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Basmati Rice Pilaf (Raw)
Basmati Rice Pilaf (Raw) — Frequently Asked Questions
Does cooking basmati rice pilaf reduce its nutrition?
Cooking mainly changes the water content, so the nutrients are spread over a larger cooked weight. The carbs and protein do not disappear, but rinsing and draining excess water can reduce some water-soluble compounds.
How do you keep basmati rice pilaf fluffy instead of sticky?
Rinsing the rice well, avoiding too much water, and letting it rest after cooking usually help the grains stay separate. Gentle handling after cooking also prevents the grains from breaking and clumping.
Is basmati rice pilaf better before or after a workout?
It can work at either time because it is a relatively easy-to-digest carbohydrate food. Before training, keep the meal light; after training, pair it with a protein source for a more balanced recovery meal.
Can you eat basmati rice pilaf at night?
Yes, if the portion fits your overall intake and the meal is not excessively heavy. Pairing it with vegetables and protein is often more satisfying than eating it on its own.
Is basmati rice pilaf actually healthier than regular white rice?
Basmati rice has a distinct aroma and texture, and many people find it less sticky and easier to build meals around. But it is not automatically “much healthier”; portion size and what you eat with it matter more.
What foods pair well with basmati rice pilaf for a balanced meal?
It pairs well with beans, lentils, yogurt, tofu, chicken, fish, or eggs for protein. Adding vegetables helps increase fiber and makes the meal more filling.
How should raw basmati rice pilaf be stored?
Keep uncooked rice in a cool, dry, dark place in a sealed container. Moisture and heat increase the risk of spoilage, off odors, and pantry pests.
How long does cooked basmati rice pilaf keep in the fridge?
It should be cooled promptly and refrigerated rather than left at room temperature for long periods. It is generally best eaten within 3 to 4 days and reheated until fully hot.
Can basmati rice pilaf be frozen?
Yes, cooked basmati rice freezes well in portion-sized containers or bags. Reheating with a small splash of water helps restore texture and prevents it from drying out.
Who should be more careful with basmati rice pilaf?
People who need to monitor blood sugar or manage portion sizes should be more mindful of how much they eat. It is usually better tolerated as part of a meal with protein, fiber, and some fat rather than eaten alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.