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Long, slender grains of white basmati rice, soft and fluffy yet distinct, piled loosely in a plain serving dish.

Boiled basmati rice Calories

Long-grain, aromatic, low-fat, gluten-free

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

121kcal

GI

58medium

POTASSIUM · 100 G

26mg

FIBER · 100 G

0.4g

Quick answer

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.

Boiled basmati rice Nutrition Facts

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%

Boiled basmati rice nutrition facts table · 1 cup (medium) (160 g)

NutrientAmount% DV
Calories194 kcal
Total fat0.5 g1%
Saturated fat0.13 g1%
Trans fat0 g
Sodium1.6 mg0%
Total carbohydrate40.3 g15%
Fiber0.6 g2%
Protein4.3 g9%

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 1 Cup of Boiled basmati rice?

ServingAmountCalories
1 cup (medium)160 g194 kcal
1 g1 g1 kcal
1 tablespoon (medium)15 g18 kcal
½ cup (small)80 g97 kcal
100 g100 g121 kcal
1 piece (small)100 g121 kcal
1 serving (medium)200 g242 kcal
1 cup (large)200 g242 kcal
2 cup (large)320 g387 kcal

Calculated from 121 calories per 100 g.

Frequently Asked Questions About Boiled basmati rice

How do you make boiled basmati rice fluffy?

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.

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

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.

Should you rinse boiled basmati rice before cooking it?

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.

Should you soak basmati rice before making boiled basmati rice?

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.

Why does boiled basmati rice sometimes come out sticky?

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.

Why does boiled basmati rice smell so aromatic?

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.

Can you cook boiled basmati rice in a rice cooker?

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.

How is boiled basmati rice different from boiled jasmine rice?

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.

How should you store leftover boiled basmati rice?

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.

What goes well with boiled basmati rice?

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.

Boiled basmati rice Vitamins & Minerals

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

Boiled basmati rice Glycemic Index

GLYCEMIC INDEX

58
Medium
0 Low5570100

GLYCEMIC LOAD

27.2
High

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

How to Burn Off Boiled basmati rice

To burn the 194 calories in 1 cup (medium) (160 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

26min

Cycling

🏊

23min

Swimming

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

What is Boiled basmati rice?

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.

How Nutritious Is Boiled basmati rice?

Nutrient density

Medium

35/ 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.

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

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled basmati rice Fat Profile

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.