1 cup (medium) of Basmati Rice (Raw) (185 g) has 648 calories. That works out to 350 calories per 100 g. It contains 142.5 g of carbs, 15.7 g of protein, 1.1 g of fat and 1.9 g of fiber. Its 2 mg of Manganese covers 88% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

What is Basmati Rice (Raw)?

Basmati rice (raw) is a fragrant, long-grain rice associated especially with South Asian cooking. The slender grains lengthen as they cook and tend to stay separate, making them well suited to dishes where a fluffy texture matters.

In its regions of origin, it is served with curries and used in biryani and pilaf; around the world, it also makes an easy side for vegetables, beans, and grilled foods. Its nutritional profile is mostly carbohydrate, with very little fat, and it is naturally gluten-free. Rinse the grains before cooking for a cleaner, more distinct finish, and balance a rice-based meal with vegetables and a source of protein.

Basmati Rice (Raw) Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

77g

· 28% DV

Protein

8.5g

· 17% DV

Fat

0.6g

· 1% DV

Fiber

· 4% DV

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

Calories come from: Carbs 89% · Protein 10% · Fat 1%

Basmati Rice (Raw) Vitamins & Minerals

Vitamins

0.6mg · 12% DV

1.6mg · 10% DV

0.13mg · 8% DV

0.07mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Selenium

15µg · 27% DV

Phosphorus

115mg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Basmati Rice (Raw)?

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

23/ 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 (Raw) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Basmati Rice (Raw)

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

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 (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 (Raw) 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 (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 (Raw) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.15g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Basmati Rice (Raw)

🍚vs🍚

Basmati Rice (Raw) vs Bulgur Pilaf230 kcal more per 100 g

→🍚vs🍝

Basmati Rice (Raw) vs Whole wheat pasta226 kcal more per 100 g

→🍚vs🥖

Basmati Rice (Raw) vs Breadstick60 kcal fewer per 100 g

→🍚vs🥯

Basmati Rice (Raw) vs Simit10 kcal more per 100 g

→

Foods Similar to Basmati Rice (Raw)

🍚

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 (Raw)

How do you cook Basmati rice so the grains stay separate?

Rinse the Basmati rice, drain it well, and cook it covered over low heat with measured water. Let it rest briefly after cooking, then gently fluff it with a fork. Stirring repeatedly while it cooks can make the grains stick together.

What is the water-to-Basmati-rice ratio?

A common stovetop starting point is one measure of Basmati rice to one and a half measures of water. The amount can vary with the pot, soaking, and desired texture, so adjust it slightly if your rice turns out too firm or too soft.

Should you rinse Basmati rice before cooking it?

Yes, rinse Basmati rice in cold water several times before cooking. This removes loose surface starch, which can otherwise make the cooked grains stick together. Stop when the water is less cloudy, then drain the rice thoroughly.

Should you soak Basmati rice before cooking?

No, soaking Basmati rice is optional. You can cook it without soaking; soaking first can help the grains cook more evenly and may shorten the cooking time. If you soak it, drain it well and use less cooking time than usual.

What is the difference between Basmati rice and jasmine rice?

Basmati rice has long, slender grains and a distinct aroma, and it tends to cook up fluffy and separate. Jasmine rice is softer and more likely to clump slightly, with a different fragrance. They are not always interchangeable in a recipe.

Why does Basmati rice have a distinctive smell?

Basmati rice gets its characteristic aroma from naturally occurring aromatic compounds in the grain. The fragrance becomes more noticeable during cooking. Cooking it in excess water and draining it can wash away some of that aroma.

Is aged Basmati rice better than fresh Basmati rice?

Aged Basmati rice can cook up with a more separate texture and a more pronounced aroma than newer rice. It is a popular choice for pilafs, but rinsing the grains and avoiding frequent stirring still help produce a fluffy result.

How should you store uncooked Basmati rice?

Keep uncooked Basmati rice in an airtight container in a cool, dry place away from sunlight. Protecting it from moisture and strong-smelling foods helps preserve the dry grains and their characteristic aroma.

Can you use Basmati rice for risotto?

You can use Basmati rice for risotto, but it will not produce the same creamy texture as short-grain risotto rice. Basmati grains are long and tend to remain separate, so the finished dish will be looser and less creamy.

Can people with diabetes eat Basmati rice?

Yes, people with diabetes can include Basmati rice in a meal, but portion size and the other foods eaten with it affect the meal’s impact on blood sugar. For advice tailored to your blood sugar plan, ask your doctor or dietitian.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026