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Basmati rice raw lean Calories
Long-grain, aromatic, low-fat raw rice
CALORIES
GI
POTASSIUM
FIBER
Basmati rice raw lean Nutrition Facts
Selected: 100 g
365
KCAL / 100G
Carbs
78.5g
· 90%
Protein
7.5g
· 9%
Fat
0.6g
· 1%
Fiber
2.2g
Basmati rice raw lean Vitamins & Minerals
Vitamins
B1
0.41mg · 34% DV
B5
1mg · 20% DV
B3
1.6mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Basmati rice raw lean Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice raw lean 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 lean Contain Allergens?
No known major allergens
Which Diets Is Basmati rice raw lean 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 raw lean 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 raw lean
Basmati rice raw lean — Frequently Asked Questions
Why does basmati rice cook up fluffier than some other rice varieties?
Basmati is a long-grain rice with a structure that helps the grains stay more separate after cooking. Rinsing and avoiding excess water also help keep it fluffy rather than sticky.
Should basmati rice be rinsed before cooking?
Usually yes, because rinsing removes excess surface starch and reduces clumping. A few gentle rinses until the water is less cloudy is typically enough.
What does soaking basmati rice do?
Soaking can help the grains cook more evenly and elongate better. It may also slightly shorten cooking time and reduce breakage.
Why does basmati rice turn mushy, and how can I prevent it?
The most common causes are too much water, overcooking, or stirring it too often. Using the right water ratio and letting it rest briefly after cooking usually improves texture.
Does cooking change the nutrition of raw basmati rice?
Cooking does not remove its protein, carbs, or fat, but the rice absorbs water so the nutrients become less concentrated per 100 grams cooked. Some water-soluble vitamins may decrease with cooking.
Is basmati rice better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training it is often easier to tolerate in a simple meal, while after training it is commonly combined with a protein source.
What foods pair well with basmati rice for a more balanced meal?
Pairing it with beans, lentils, yogurt, eggs, fish, or chicken makes the meal more balanced. Adding vegetables can also improve fiber intake and fullness.
How is basmati rice different from jasmine rice in everyday cooking?
Basmati usually cooks drier, fluffier, and more separate, while jasmine rice is typically softer and slightly stickier. That makes basmati a common choice for pilafs and jasmine popular when a more tender texture is preferred.
How long does cooked basmati rice keep in the fridge, and how should it be stored?
It should be cooled promptly rather than left at room temperature for long periods. In a sealed container, it is generally best eaten within 3 to 4 days.
Who should be careful with basmati rice?
People who need to closely manage carbohydrate portions should pay attention to serving size. Extra care is also important with storage and reheating, because cooked rice can become a food safety risk if handled poorly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.