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Basmati rice, raw (no oil) Calories
Basmati rice, raw (no oil)
CALORIES
GI
POTASSIUM
FIBER
Basmati rice, raw (no oil) Nutrition Facts
Selected: 100 g
350
KCAL / 100G
Carbs
77g
· 89%
Protein
8.5g
· 10%
Fat
0.6g
· 1%
Fiber
2.2g
Basmati rice, raw (no oil) Vitamins & Minerals
Vitamins
B1
0.41mg · 34% DV
B5
1mg · 20% DV
B3
1.5mg · 9% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Basmati rice, raw (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice, raw (no 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 (no oil) Contain Allergens?
No known major allergens
Which Diets Is Basmati rice, raw (no 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 (no oil) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Basmati rice, raw (no oil)
Basmati rice, raw (no oil) — Frequently Asked Questions
Why does basmati rice usually cook up more separate and fluffy than other white rice?
Basmati has long grains and a starch profile that tends to stay more separate when cooked. With proper rinsing, water ratio, and resting time, it is less likely to turn sticky or mushy.
Should raw basmati rice be rinsed before cooking?
Usually yes. Rinsing removes excess surface starch, which helps reduce clumping and gives a cleaner, fluffier texture.
What does soaking basmati rice do?
A short soak can help the grains cook more evenly and elongate better. It may also slightly shorten the cooking time.
Why does basmati rice sometimes turn mushy?
Common reasons are too much water, overcooking, and stirring it too much during cooking. Letting it rest after cooking also helps the grains firm up and stay separate.
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 can be an easy-to-digest carb base, and after training it pairs well with a protein source for recovery meals.
What should I eat with basmati rice to make it a more balanced meal?
Because it is mostly carbohydrate, pairing it with protein-rich foods like beans, lentils, yogurt, eggs, tofu, fish, or chicken makes the meal more balanced. Adding vegetables also improves fibre intake and fullness.
How is basmati rice different from jasmine rice in everyday cooking?
Basmati is usually drier, lighter, and more separate, while jasmine rice tends to be softer and a bit stickier. That makes basmati popular for pilafs and side dishes where distinct grains are preferred.
How long does cooked basmati rice keep in the fridge?
If cooled promptly and refrigerated, it is best eaten within about 3 to 4 days. Leaving cooked rice at room temperature for too long is not recommended for food safety reasons.
Can cooked basmati rice be frozen?
Yes, cooked basmati rice freezes well in portioned containers or bags. Reheat it thoroughly before eating to keep it safe and improve texture.
Is basmati rice an unhealthy carb?
No, that is too simplistic. It is low in fat and minimally processed, and the overall health impact depends more on portion size, meal balance, and how often you eat it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.