1 cup (medium) of Oil-free basmati rice (160 g) has 194 calories. That works out to 121 calories per 100 g. It contains 40.3 g of carbs, 4.3 g of protein, 0.5 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.

Oil-free basmati rice Nutrition Facts

Selected: 100 g

121

KCAL / 100G

Carbs

25.2g

· 9% DV

Protein

2.7g

· 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 88% · Protein 9% · Fat 3%

Oil-free basmati rice Vitamins & Minerals

Vitamins

0.09mg · 5% DV

0.4mg · 3% DV

0.13mg · 3% DV

0.02mg · 2% DV

Minerals

Selenium

5.2µg · 9% DV

Phosphorus

43mg · 6% DV

Magnesium

12mg · 3% DV

Calcium

10mg · 1% DV

How Nutritious Is Oil-free 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

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.

Oil-free 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 Oil-free 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 Oil-free 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 Oil-free 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 Oil-free 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

Oil-free basmati rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Oil-free basmati rice

🍚vs🥯

Oil-free basmati rice vs Poppy Seed Bagel144 kcal fewer per 100 g

→🍚vs🍚

Oil-free basmati rice vs Bulgur Pilaf1 kcal more per 100 g

→🍚vs🍝

Oil-free basmati rice vs Whole wheat pasta3 kcal fewer per 100 g

→🍚vs🥖

Oil-free basmati rice vs Breadstick289 kcal fewer per 100 g

→

Foods Similar to Oil-free basmati rice

🥯

Poppy Seed Bagel

265 kcal

🍚

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

Frequently Asked Questions About Oil-free basmati rice

How do you cook oil-free basmati rice so it stays fluffy instead of sticky?

Rinsing the rice before cooking helps remove excess surface starch, which keeps the grains more separate. Letting it rest covered for a few minutes after cooking also improves texture.

How long does cooked oil-free basmati rice keep in the fridge?

Cooked rice usually keeps for 3 to 4 days in the refrigerator. Cool it promptly and store it in a sealed container rather than leaving it at room temperature for long.

Can oil-free basmati rice be frozen?

Yes, it freezes well in portion-sized containers or bags. Reheat it until fully hot for the best texture and food safety.

What is the practical difference between basmati rice and regular white rice?

Basmati is usually more aromatic and cooks into longer, drier, more separate grains. Regular white rice often has a softer, more neutral texture depending on the variety.

Is oil-free basmati rice better before or after a workout?

It can work at either time, depending on the rest of the meal and your digestion. Before training, many people prefer it with lighter sides; after training, pairing it with a protein source is often more useful.

Is oil-free basmati rice filling on its own?

It can satisfy hunger for a while, but it is usually more filling as part of a mixed meal. Adding protein, vegetables, or legumes tends to improve satiety and balance.

What foods pair well with oil-free basmati rice?

It goes well with grilled chicken, fish, lentils, beans, yogurt-based sides, and vegetable dishes. These combinations can make the meal more balanced and satisfying.

Does cooking basmati rice without oil reduce its nutritional value a lot?

Not really; skipping oil does not meaningfully change the rice’s carbohydrate or protein content. It mainly changes mouthfeel, flavor richness, and the overall energy density of the dish.

Does eating basmati rice at night automatically cause weight gain?

No, eating it at night does not by itself cause weight gain. Overall intake, portion size, and the rest of your routine matter more than the clock.

Who should be more careful with oil-free basmati rice?

People who monitor blood sugar or need tighter portion control should be mindful of eating large servings by themselves. Pairing it with protein and fiber-rich foods may help create a steadier meal response.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 18, 2026