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Gluten-free raw basmati rice Calories
Naturally gluten-free long-grain rice
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Gluten-free raw basmati rice (90 g) has 329 calories. That works out to 365 calories per 100 g. It contains 72.8 g of carbs, 6.4 g of protein, 0.6 g of fat and 1.2 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Gluten-free raw basmati rice Nutrition Facts
Selected: ½ cup (medium) · 90 g
329
KCAL / 90G
Carbs
72.8g
· 26% DV
Protein
6.4g
· 13% DV
Fat
0.6g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
Gluten-free raw basmati rice nutrition facts table · ½ cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 329 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 72.8 g | 26% |
| Fiber | 1.2 g | 4% |
| Protein | 6.4 g | 13% |
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 ½ Cup of Gluten-free raw basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 90 g | 329 kcal |
| 2 tablespoon (small) | 24 g | 88 kcal |
| 0.25 cup (small) | 45 g | 164 kcal |
| 4 tablespoon (medium) | 48 g | 175 kcal |
| 0.33 cup (medium) | 60 g | 219 kcal |
| 1 serving (medium) | 75 g | 274 kcal |
| 100 g | 100 g | 365 kcal |
| 0.75 cup (large) | 135 g | 493 kcal |
| 1 cup (extra large) | 180 g | 657 kcal |
Calculated from 365 calories per 100 g.
Frequently Asked Questions About Gluten-free raw basmati rice
How do you cook gluten-free raw basmati rice?
Rinse gluten-free raw basmati rice, drain it well, then follow the water amount and timing on the package. Simmer it covered without stirring; once the water is absorbed, let it rest briefly and fluff the grains with a fork.
Should you rinse gluten-free raw basmati rice before cooking?
Yes, rinse gluten-free raw basmati rice under cold water until the water looks clearer. This removes loose surface starch, which can otherwise make the cooked grains stick together. Drain it well before adding it to the pot.
Does gluten-free raw basmati rice need soaking?
No, soaking gluten-free raw basmati rice is optional, not essential. A soak can help the grains cook evenly and lengthen, but rinse and drain them first, and adjust the cooking water according to the package directions if you soak.
Why does gluten-free raw basmati rice turn mushy?
Gluten-free raw basmati rice turns mushy when it absorbs too much water, cooks too long, or is stirred repeatedly. Rinse and drain the grains, use the package’s water guidance, keep the pot covered, and avoid stirring while it simmers.
What is the difference between gluten-free raw basmati rice and jasmine rice?
Gluten-free raw basmati rice has long, separate grains and a distinctive aroma, while jasmine rice is softer and tends to cling more. Basmati is common in pilafs and South Asian dishes; jasmine often accompanies Southeast Asian meals.
Why are the grains of gluten-free raw basmati rice so long?
Gluten-free raw basmati rice is a long-grain variety whose grains elongate noticeably during cooking. Rinsing, draining, and avoiding excess water and stirring help preserve the long, separate appearance.
Can you cook gluten-free raw basmati rice in a rice cooker?
Yes, gluten-free raw basmati rice cooks well in a rice cooker. Rinse it first, use the cooker’s rice markings or the package directions, and let it rest briefly after the cycle finishes so the grains can settle before fluffing.
Is gluten-free raw basmati rice different from regular long-grain rice?
Yes, gluten-free raw basmati rice is a fragrant variety that typically cooks into long, distinct grains. Regular long-grain rice is often milder in aroma, so basmati brings a more noticeable fragrance to pilafs and spiced dishes.
How should you store gluten-free raw basmati rice?
Store gluten-free raw basmati rice in a tightly sealed container in a cool, dry, dark cupboard. Keeping moisture and strong odors out helps preserve its aroma; discard it if you notice dampness, mold, or insects.
How long does cooked gluten-free raw basmati rice keep in the fridge?
Cooked gluten-free raw basmati rice keeps for a few days when cooled promptly and refrigerated in a covered container. Reheat only what you plan to eat, and make sure it is steaming hot throughout before serving.
Gluten-free raw basmati rice Vitamins & Minerals
Vitamins
B5
0.9mg · 18% DV
B3
1.44mg · 9% DV
B6
0.14mg · 8% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.99mg · 43% DV
Selenium
14µg · 25% DV
Phosphorus
104mg · 15% DV
Zinc
0.99mg · 9% DV
Potassium ⭐
104mg · 3% DV
Sodium
4.5mg · 0% DV
Gluten-free raw basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free raw basmati rice
To burn the 329 calories in ½ cup (medium) (90 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 Gluten-free raw basmati rice?
Gluten-free raw basmati rice is dry, uncooked, long-grain rice associated with the Indian subcontinent. Its grains are known for their delicate aroma and, once cooked, tend to become fluffy and separate rather than sticky.
It is commonly served with South Asian curries, dals and vegetable dishes, and works just as well as a base for bowls or a simple side at home. Like other rice, it is mostly a source of carbohydrates; it is naturally gluten-free and contains little fat. Rinse it before cooking for a lighter, less clumped texture, and pair it with vegetables and a protein-rich accompaniment for a more balanced meal.
How Nutritious Is Gluten-free raw basmati rice?
Nutrient density
Low
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
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 Gluten-free raw 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 Gluten-free raw basmati rice Contain Allergens?
No known major allergens
Which Diets Is Gluten-free raw basmati rice 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
Gluten-free raw basmati rice Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.