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Basmati rice (unsalted) Calories
Long-grain, aromatic, low sodium rice
CALORIES
GI
POTASSIUM
FIBER
Basmati rice (unsalted) Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
26g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Basmati rice (unsalted) Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B6
0.09mg · 5% DV
B5
0.2mg · 4% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7µg · 13% DV
Phosphorus
43mg · 6% DV
Magnesium
13mg · 3% DV
Basmati rice (unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Basmati rice (unsalted) 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 (unsalted) Contain Allergens?
No known major allergens
Which Diets Is Basmati rice (unsalted) 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 (unsalted) Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Basmati rice (unsalted)
Basmati rice (unsalted) — Frequently Asked Questions
Why does basmati rice usually stay fluffier than some other rice varieties?
Basmati has a long grain and a starch structure that helps it cook up more separate and less sticky. Rinsing and using the right amount of water improves that texture.
Should basmati rice be soaked before cooking?
Soaking is optional, but it can help the grains cook more evenly and lengthen better. It is especially useful when you want a lighter, more separate pilaf-style result.
Does rinsing basmati rice reduce its nutrition?
Rinsing mainly removes excess surface starch, which improves texture. There may be small losses of some water-soluble compounds, but for most people the main effect is on how the rice cooks.
How long does cooked basmati rice keep in the fridge?
It should be cooled promptly and refrigerated rather than left at room temperature for long periods. In general, eating it within 3 to 4 days is the safest approach.
Can cooked basmati rice be frozen?
Yes, it freezes well when portioned into airtight containers or bags. Reheat until fully hot all the way through before eating.
Is basmati rice better before or after a workout?
It can work at either time depending on the meal. Before training it can provide easy-to-digest carbohydrate, and after training it pairs well with a protein source such as yogurt, beans, chicken, fish, or tofu.
What foods pair well with basmati rice for a more balanced meal?
Because it is mainly a carbohydrate food, it is best paired with protein and vegetables. Good options include lentils, beans, eggs, chicken, fish, tofu, yogurt, and vegetable dishes.
How is basmati rice different from jasmine rice in everyday cooking?
Basmati tends to cook drier and more separate, while jasmine rice is usually softer and slightly stickier. The better choice depends on the texture your dish needs.
Is basmati rice too heavy to eat at night?
Not necessarily; the overall portion and the rest of the meal matter more than the time of day. Large servings or very rich sauces may feel heavier for some people.
Who should be more careful with basmati rice?
People monitoring blood sugar should pay attention to portion size and what they eat with it. Since it is relatively low in fiber, pairing it with vegetables or legumes can make the meal more balanced.
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Nutrition data compiled from USDA FoodData Central and scientific sources.