1 cup (medium) of Boiled basmati rice (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 52 g of carbs, 5.2 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

What is Boiled basmati rice?

Boiled basmati rice is made by cooking the long, slender, fragrant grain traditionally grown in the Indian subcontinent, especially India and Pakistan. The grains are prized for their delicate aroma and tendency to stay separate and fluffy when cooked.

It is commonly served alongside curries, dals, grilled meats and vegetables, and works just as well as a simple base for a quick meal. Basmati rice is low in fat and mainly supplies carbohydrates, with a modest amount of protein. Pair it with vegetables and beans, lentils or another protein-rich food for a more balanced plate; using herbs and spices can add flavour without making the rice-heavy meal feel rich.

Boiled basmati rice Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

26g

· 9% DV

Protein

2.6g

· 5% DV

Fat

0.3g

· 0% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

Boiled basmati rice Vitamins & Minerals

Vitamins

1.5mg · 9% DV

0.3mg · 6% DV

0.07mg · 4% DV

0.02mg · 2% DV

Minerals

Selenium

7µg · 13% DV

Phosphorus

32mg · 5% DV

Magnesium

8mg · 2% DV

Calcium

5mg · 1% DV

How Nutritious Is Boiled basmati rice?

Nutrient density

Low

25/ 100

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

Low

34/ 100

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.

Boiled basmati rice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled basmati rice

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled basmati rice 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 Boiled basmati rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled basmati rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled basmati rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Boiled basmati rice

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Boiled basmati rice vs Bulgur PilafSame calories per 100 g

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Boiled basmati rice vs Whole wheat pasta4 kcal fewer per 100 g

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Boiled basmati rice vs Breadstick290 kcal fewer per 100 g

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Boiled basmati rice vs Simit220 kcal fewer per 100 g

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Foods Similar to Boiled basmati rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Boiled basmati rice

How do you make boiled basmati rice fluffy?

Rinse the rice, drain it well, and cook it covered with a measured amount of water over low heat. Once tender, let it rest off the heat with the lid on, then separate the grains gently with a fork.

What is the water-to-rice ratio for boiled basmati rice?

A common absorption-method ratio is 1 part basmati rice to about 1.5 parts water by volume. If you soak the rice first, it may need less water, so drain it thoroughly before cooking.

Should you rinse boiled basmati rice before cooking it?

Yes, rinse the uncooked basmati rice in cold water until the water is less cloudy. This removes loose surface starch, which helps the cooked grains stay separate rather than clumping together.

Should you soak rice before making boiled basmati rice?

Soaking is optional, but it can help basmati grains cook evenly and stay long. Soak the rinsed rice for about 20–30 minutes, drain it well, and use less cooking water than you would for unsoaked rice.

Why is my boiled basmati rice sticky?

Boiled basmati rice often turns sticky when it has too much water, is stirred repeatedly, or is cooked for too long. Rinsing off excess surface starch and leaving the lid on during cooking helps keep the grains distinct.

How is boiled basmati rice different from boiled jasmine rice?

Basmati rice has long, slender grains and a distinct, often nutty aroma; jasmine rice is typically softer and more fragrant with a floral quality. Both can be cooked by absorption, but their texture and aroma are not interchangeable.

How long does boiled basmati rice last in the fridge?

Boiled basmati rice keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature, and freeze portions you will not use within that time.

Can you freeze boiled basmati rice?

Yes, boiled basmati rice freezes well. Cool it promptly, divide it into meal-sized portions, and pack it airtight; reheat it thoroughly from frozen or after thawing so it is steaming hot throughout.

What is the best way to reheat boiled basmati rice?

Add a small splash of water and reheat boiled basmati rice in a covered pan or microwave-safe dish. The added moisture helps restore softness; heat it until steaming throughout, and avoid reheating the same portion more than once.

Can people with diabetes eat boiled basmati rice?

Yes, people with diabetes can include boiled basmati rice, but a large serving can raise blood glucose. Pairing a moderate portion with vegetables and a source of protein can make the meal more balanced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026