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Basmati Rice with Egg and Sweet Potato Calories
A hearty pilaf made with cooked basmati rice, egg, and sweet potato.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Basmati Rice with Egg and Sweet Potato (200 g) has 294 calories. That works out to 147 calories per 100 g. It contains 50 g of carbs, 9.4 g of protein, 6.8 g of fat and 3.6 g of fiber. Its 280 µg of Vitamin A covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Basmati Rice with Egg and Sweet Potato Nutrition Facts
Selected: 1 cup (medium) · 200 g
294
KCAL / 200G
Carbs
50g
· 18% DV
Protein
9.4g
· 19% DV
Fat
6.8g
· 9% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 13% · Fat 20%
Basmati Rice with Egg and Sweet Potato nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 50 g | 18% |
| Fiber | 3.6 g | 13% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Basmati Rice with Egg and Sweet Potato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 294 kcal |
| 1 tablespoon (chopped) | 15 g | 22 kcal |
| 100 g | 100 g | 147 kcal |
| 1 cup (small) | 150 g | 221 kcal |
| 1 serving (small) | 150 g | 221 kcal |
| 1 serving (medium) | 220 g | 323 kcal |
| 1 cup (large) | 250 g | 368 kcal |
| 1 serving (large) | 300 g | 441 kcal |
| 1 bottle (large) | 350 g | 515 kcal |
Calculated from 147 calories per 100 g.
Frequently Asked Questions About Basmati Rice with Egg and Sweet Potato
How do you make Basmati Rice with Egg and Sweet Potato?
Cook rinsed basmati rice until the grains are tender, and cook diced sweet potato separately until soft but still holding its shape. Fold the sweet potato into the rice, then stir in beaten egg over heat until the egg is fully cooked.
What ingredients go into Basmati Rice with Egg and Sweet Potato?
The dish is made with cooked basmati rice, egg, and sweet potato. Many home cooks also season it with salt, pepper, or spices, and add a little oil while cooking; those additions are optional rather than essential.
Why does Basmati Rice with Egg and Sweet Potato turn mushy?
Basmati Rice with Egg and Sweet Potato can turn mushy if the rice absorbs too much water or is stirred vigorously after cooking. Cook the rice separately, avoid overcooking the sweet potato, and fold the ingredients together gently.
Should you cook the sweet potato before adding it to Basmati Rice with Egg and Sweet Potato?
Yes, cook the sweet potato before combining it with the rice. Small cubes can be roasted, steamed, or sautéed until tender; cooking them separately helps prevent the rice from becoming wet and lets you control their texture.
When should you add egg to Basmati Rice with Egg and Sweet Potato?
Add the egg after the basmati rice and sweet potato are cooked. Stir the beaten egg through the hot mixture in a pan until fully set, so it coats the grains without leaving uncooked egg in the dish.
Can you make Basmati Rice with Egg and Sweet Potato using leftover rice?
Yes, leftover cooked basmati rice works well in Basmati Rice with Egg and Sweet Potato. Break up cold clumps in a hot pan, add the cooked sweet potato, then stir in beaten egg and heat until everything is steaming hot.
What can you serve with Basmati Rice with Egg and Sweet Potato?
Serve Basmati Rice with Egg and Sweet Potato with a crisp green salad, sautéed greens, or a tangy yogurt sauce. If you want a larger meal, pair it with simply seasoned grilled chicken or roasted vegetables.
Is Basmati Rice with Egg and Sweet Potato suitable for meal prep?
Yes, Basmati Rice with Egg and Sweet Potato can be prepared ahead and portioned for meals. Chill leftovers promptly in a covered container, refrigerate them, and reheat each serving thoroughly before eating.
Can you freeze Basmati Rice with Egg and Sweet Potato?
Yes, you can freeze Basmati Rice with Egg and Sweet Potato in airtight portions. The rice and sweet potato may be softer after thawing, so cool the dish promptly, thaw it in the refrigerator, and reheat it thoroughly.
Can you use brown rice in Basmati Rice with Egg and Sweet Potato?
Yes, brown rice can replace basmati rice in Basmati Rice with Egg and Sweet Potato, but it needs a different cooking time and usually more water. Cook it until tender first, then combine it with the cooked sweet potato and egg.
Basmati Rice with Egg and Sweet Potato Vitamins & Minerals
Vitamins
Vitamin A
280µg · 31% DV
B12
0.5µg · 21% DV
B6
0.32mg · 19% DV
B2
0.24mg · 18% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.56mg · 24% DV
Phosphorus
144mg · 21% DV
Selenium
10µg · 18% DV
Sodium
260mg · 11% DV
Potassium ⭐
330mg · 10% DV
Basmati Rice with Egg and Sweet Potato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Basmati Rice with Egg and Sweet Potato
To burn the 294 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Basmati Rice with Egg and Sweet Potato?
Basmati Rice with Egg and Sweet Potato brings cooked basmati rice together with egg and sweet potato for a substantial pilaf-style dish. It is an adaptable home-cooked combination rather than a single defining regional classic: the rice provides fragrant, separate grains, while sweet potato adds gentle sweetness and egg makes the bowl more filling.
Serve it warm as a lunch or dinner, on its own or alongside a crisp salad or vegetables. Its nutrition is led by carbohydrates from the rice and sweet potato, with some protein from the egg; a 200 g cup makes a hearty portion. For a lighter plate, use modest amounts of cooking fat and add extra greens, or serve a smaller portion as a side.
How Nutritious Is Basmati Rice with Egg and Sweet Potato?
Nutrient density
Medium
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
Medium
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.
Is Basmati Rice with Egg and Sweet Potato 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 with Egg and Sweet Potato Contain Allergens?
Contains these allergens:
Which Diets Is Basmati Rice with Egg and Sweet Potato Good For?
Vegan
— Not 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 with Egg and Sweet Potato Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.3g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.