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Basmati rice, raw, low oil Calories
Long-grain rice, low fat, energy-dense grain
CALORIES
GI
POTASSIUM
FIBER
Basmati rice, raw, low oil Nutrition Facts
Selected: 100 g
360
KCAL / 100G
Carbs
78.9g
· 90%
Protein
7.1g
· 8%
Fat
0.7g
· 2%
Fiber
1.3g
Basmati rice, raw, low oil Vitamins & Minerals
Vitamins
B5
1mg · 20% DV
B1
0.16mg · 13% DV
B3
1.6mg · 10% DV
B6
0.12mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Basmati rice, raw, low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice, raw, low 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, raw, low oil Contain Allergens?
No known major allergens
Which Diets Is Basmati rice, raw, low 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, raw, low oil Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Basmati rice, raw, low oil
Basmati rice, raw, low oil — Frequently Asked Questions
How do you make low-oil basmati rice fluffy rather than sticky?
Rinse the rice in cold water until the water is mostly clear to remove excess surface starch. Letting it rest covered after cooking, then fluffing gently with a fork, helps keep the grains separate.
Do you need to soak basmati rice before cooking?
Soaking is optional, but 20–30 minutes can help the grains cook more evenly and lengthen. Use slightly less cooking water if the rice has been soaked.
What should you eat with basmati rice for a more balanced meal?
Pair it with protein-rich foods such as beans, lentils, yogurt, eggs, fish, chicken, or tofu, plus vegetables. This makes the meal more filling than rice alone and adds variety in texture and nutrients.
How is basmati rice different from jasmine rice in cooking?
Basmati is typically long-grained, drier, and lightly nutty, and it usually stays more separate after cooking. Jasmine rice is softer, slightly stickier, and more floral, making it especially suited to saucy dishes.
How long does cooked basmati rice keep in the refrigerator?
Cool it promptly after cooking and store it in a covered container in the refrigerator. It is generally best eaten within 3–4 days and should not be left at room temperature for extended periods.
Can cooked basmati rice be frozen?
Yes. Cool it fully, freeze it in individual airtight portions, and reheat it until steaming hot throughout. Thawing in the refrigerator is the safest option.
Why do some people prefer rice cooked the day before?
When cooked rice is cooled, part of its starch can change into resistant starch, which may be digested more slowly. This does not make portion size irrelevant, and prompt cooling and safe storage still matter.
Is basmati rice better before or after a workout?
Before exercise, a plain or lightly seasoned serving can fit into a meal that provides carbohydrate-based energy, depending on your digestion and timing. After training, combine it with a protein food and vegetables for a more complete recovery meal.
Does rinsing basmati rice remove all of its nutrition?
No. Rinsing mainly removes surface starch and any dust; it does not strip the rice of all nutritional value. Very prolonged soaking may increase loss of some water-soluble components.
Is it true that basmati rice contains no arsenic?
No rice can be guaranteed completely arsenic-free, since rice can absorb varying amounts of inorganic arsenic from its growing environment. Rinsing, cooking in plenty of water and draining the excess, and varying your grains can help reduce exposure.
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Nutrition data compiled from USDA FoodData Central and scientific sources.