1 cup (medium) of Cooked basmati rice (160 g) has 194 calories. That works out to 121 calories per 100 g. It contains 40.3 g of carbs, 5.6 g of protein, 0.6 g of fat and 0.6 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

What is Cooked basmati rice?

Cooked basmati rice is the prepared form of basmati, a long-grain, fragrant rice associated with the Indian subcontinent and grown chiefly in India and Pakistan. The grains lengthen as they cook and, when properly prepared, stay fluffy and mostly separate, with a delicate, nutty aroma.

Across South Asian kitchens it commonly accompanies curries, lentils and vegetable dishes; it is also served plain as a simple base for a meal. It is low in fat and provides most of its energy from carbohydrates, with 121 calories per 100 g. Pair it with beans or lentils and vegetables for a more filling plate, or serve it alongside a saucy dish to soak up the flavours.

Cooked basmati rice Nutrition Facts

Selected: 100 g

121

KCAL / 100G

Carbs

25.2g

· 9% DV

Protein

3.5g

· 7% DV

Fat

0.4g

· 1% 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 85% · Protein 12% · Fat 3%

Cooked basmati rice Vitamins & Minerals

Vitamins

0.09mg · 5% DV

0.4mg · 3% DV

0.02mg · 2% DV

0.1mg · 2% DV

Minerals

Selenium

7.5µg · 14% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

Potassium ⭐

35mg · 1% DV

How Nutritious Is Cooked basmati rice?

Nutrient density

Low

30/ 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

Medium

35/ 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.

Cooked basmati rice Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Cooked basmati rice

To burn the 121 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 Cooked 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 Cooked 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 Cooked 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

Cooked basmati rice Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.12g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Cooked basmati rice

🍚vs🍚

Cooked basmati rice vs Bulgur Pilaf1 kcal more per 100 g

→🍚vs🍝

Cooked basmati rice vs Whole wheat pasta3 kcal fewer per 100 g

→🍚vs🥖

Cooked basmati rice vs Breadstick289 kcal fewer per 100 g

→🍚vs🥯

Cooked basmati rice vs Simit219 kcal fewer per 100 g

→

Foods Similar to Cooked 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 Cooked basmati rice

How long does cooked basmati rice last in the fridge?

Cooked basmati rice keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking rather than leaving it at room temperature, because rice can support bacterial growth while it sits out.

Can you freeze cooked basmati rice?

Yes, cooked basmati rice freezes well. Cool it promptly, divide it into meal-sized portions, and store it in airtight containers. Thaw it in the refrigerator and reheat until steaming hot; avoid freezing it again after thawing.

How do you reheat cooked basmati rice without drying it out?

Add a small splash of water to cooked basmati rice, cover it, and heat it on the stove or in the microwave. Stir partway through and make sure it is steaming hot throughout; reheat only the portion you plan to eat.

Why is my cooked basmati rice sticky?

Cooked basmati rice often turns sticky when excess surface starch remains, too much water is used, or the rice is stirred during cooking. Rinse the dry grains before cooking, measure the water, and let the rice rest before fluffing it with a fork.

How do you make cooked basmati rice fluffy and separate?

For fluffy, separate cooked basmati rice, rinse the dry grains until the water runs mostly clear and drain them well. Cook with measured water, keep the lid on, and let the rice stand off the heat before gently fluffing it.

Is cooked basmati rice different from cooked jasmine rice?

Yes, cooked basmati rice is typically drier and more distinctly separate, while cooked jasmine rice is softer and slightly stickier. Basmati also has a characteristic fragrant aroma, so the two varieties give dishes different textures and flavors.

Can you eat cooked basmati rice cold?

Yes, you can eat cooked basmati rice cold if it was cooled promptly and kept refrigerated. Use it in a rice salad or bowl, and discard it if it has been left at room temperature for an extended period.

Can cooked basmati rice be made in a rice cooker?

Yes, a rice cooker can make cooked basmati rice. Rinse and drain the dry grains first, use the water amount recommended for your cooker, and allow the rice to rest briefly after the cycle so the grains can firm up.

Is cooked basmati rice a good choice for people with diabetes?

Cooked basmati rice can fit into a diabetes meal plan, but it still contains carbohydrates and can raise blood glucose. Pairing a measured portion with vegetables and protein may help make a more balanced meal; ask your clinician or dietitian for personal guidance.

What goes well with cooked basmati rice?

Cooked basmati rice pairs especially well with curries, lentil dishes, grilled vegetables, and saucy stews. Its separate grains absorb flavorful sauces without becoming as soft as some shorter-grain rice, making it useful as a simple base for a meal.

Have another question about Cooked basmati rice?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026