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Long-grain, aromatic, low-fat, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Boiled 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 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 160 g
194
KCAL / 160G
Carbs
40.3g
· 15% DV
Protein
4.3g
· 9% DV
Fat
0.5g
· 1% DV
Fiber
0.6g
· 2% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 0.6 g | 2% |
| Protein | 4.3 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 194 kcal |
| 1 g | 1 g | 1 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 80 g | 97 kcal |
| 100 g | 100 g | 121 kcal |
| 1 piece (small) | 100 g | 121 kcal |
| 1 serving (medium) | 200 g | 242 kcal |
| 1 cup (large) | 200 g | 242 kcal |
| 2 cup (large) | 320 g | 387 kcal |
Calculated from 121 calories per 100 g.
Boiled basmati rice turns out fluffier when you rinse off excess surface starch, use measured water, and avoid stirring while it cooks. Let it rest covered after cooking, then gently separate the grains with a fork.
The amount of water for boiled basmati rice depends on the method. For absorption cooking, use enough measured water for the grains to absorb; for a drain-and-boil method, cook the rice in plenty of water and drain it when tender.
Yes, rinse the basmati rice before boiling it. Swishing it gently in water and draining it removes some surface starch, which helps the cooked grains stick together less.
No, soaking is optional for boiled basmati rice. A soak can help the long grains cook more evenly, but drain them well afterward and use less cooking water if you are using the absorption method.
Boiled basmati rice can turn sticky if it has too much water, is stirred repeatedly, or is cooked for too long. Rinsing the grains, leaving them undisturbed as they cook, and draining excess water when needed can help.
Boiled basmati rice has a naturally distinctive aroma from compounds in the grain itself. Its fragrance becomes noticeable during cooking, and rinsing the rice removes excess surface starch without eliminating that characteristic smell.
Yes, a rice cooker works well for boiled basmati rice. Rinse and drain the grains first, then use the cooker’s rice setting and the amount of water suited to its instructions; fluff the rice gently when it is done.
Boiled basmati rice usually has longer, more separate grains and a drier texture, while jasmine rice is typically softer and more fragrant in a different way. Both can be boiled, but they do not have identical aromas or textures.
Put leftover boiled basmati rice into a covered container and refrigerate it promptly rather than leaving it at room temperature. Reheat only the portion you plan to eat, and discard rice that smells off or has been left out too long.
Boiled basmati rice pairs well with curries, lentil dishes, grilled vegetables, and saucy meat or fish. Its mild, aromatic flavor works especially well with dishes that have enough sauce to complement the separate grains.
Vitamins
B5
0.64mg · 13% DV
B6
0.08mg · 5% DV
B3
0.64mg · 4% DV
Folate
12.8µg · 3% DV
Minerals
Manganese
0.8mg · 35% DV
Phosphorus
69mg · 10% DV
Copper
0.08mg · 9% DV
Zinc
0.64mg · 6% DV
Potassium ⭐
42mg · 1% DV
Sodium
1.6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 194 calories in 1 cup (medium) (160 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.
Boiled basmati rice is long-grain rice cooked in water, with its roots in the Indian subcontinent, especially India and Pakistan. Its grains have a distinctive, fragrant aroma and a light, tender texture; when cooked well, they stay separate rather than turning sticky. It is a familiar base or side for South Asian curries, dals and spiced vegetables, and works just as well alongside grilled fish, meat or roasted vegetables in kitchens around the world. Boiled basmati rice is mainly a source of carbohydrates, with very little fat and modest fibre. Pair it with vegetables and a protein-rich dish for a more balanced plate.
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.
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.
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.
No known major allergens
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
SATURATED
0.13g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.