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Boiled basmati rice Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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, 0.6 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
0.6g
· 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)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 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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How Many Calories in 1 Cup of Boiled basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 194 kcal |
| 2 tablespoon (small) | 30 g | 36 kcal |
| ½ cup (small) | 80 g | 97 kcal |
| 100 g | 100 g | 121 kcal |
| 1 piece (medium) | 100 g | 121 kcal |
| 1 cup (small) | 120 g | 145 kcal |
| 1 serving (medium) | 150 g | 182 kcal |
| 1 cup (large) | 200 g | 242 kcal |
| 1 serving (large) | 250 g | 303 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Boiled basmati rice
How do you cook boiled basmati rice without making it sticky?
Rinse boiled basmati rice before cooking and avoid stirring it repeatedly. Use the measured water for your chosen cooking method, simmer with the lid on, and let the rice stand briefly after the water is absorbed so the grains can firm up.
How much water should you use for boiled basmati rice?
A common starting point for boiled basmati rice is about one and a half measures of water to one measure of rice. The amount changes with the pot, cooking method, and whether the rice was soaked, so follow a recipe suited to your method.
Should you rinse basmati rice before boiling it?
Yes, rinse basmati rice in cold water before boiling to wash away loose surface starch. This helps keep the cooked grains more separate, especially when making a fluffy side dish rather than a creamy rice preparation.
Does basmati rice need to be soaked before boiling?
No, basmati rice does not have to be soaked before boiling. Soaking can shorten cooking time and help the grains lengthen, but drain it well and use less cooking water than you would for unsoaked rice.
Why does boiled basmati rice turn mushy?
Boiled basmati rice turns mushy when it absorbs too much water or cooks for too long. Rinsing the rice, measuring the water, and keeping the lid on without stirring during simmering help prevent the grains from breaking down.
Can you cook basmati rice in a rice cooker?
Yes, basmati rice cooks well in a rice cooker. Rinse it first and use the cooker’s white-rice setting, adjusting the water to the manufacturer’s guidance or a basmati-specific recipe; rice cookers can need less water than stovetop methods.
How long does boiled basmati rice keep in the fridge?
Boiled basmati rice keeps for up to three days in a covered container in the refrigerator. Cool it promptly rather than leaving it at room temperature, because cooked rice can support the growth of food-poisoning bacteria.
Can you freeze boiled basmati rice?
Yes, freeze boiled basmati rice once it has cooled, dividing it into meal-sized portions in airtight containers or freezer bags. Reheat it thoroughly from frozen or thaw it in the refrigerator, and avoid repeatedly cooling and reheating it.
What is the difference between basmati rice and jasmine rice when boiled?
Boiled basmati rice has long, slender grains and a delicate, nutty aroma; jasmine rice is usually softer, more fragrant, and slightly stickier. They can often be swapped in a meal, but the texture and water needs may differ.
Can you use boiled basmati rice for fried rice?
Yes, boiled basmati rice works for fried rice, particularly if the grains were cooked separately and cooled. Refrigerated rice is drier and less likely to clump in the pan; break up any lumps before stir-frying.
Boiled basmati rice Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B5
0.21mg · 4% DV
B3
0.64mg · 4% DV
Folate
12.8µg · 3% DV
Minerals
Manganese
0.8mg · 35% DV
Selenium
11µg · 20% DV
Copper
0.1mg · 11% DV
Phosphorus
69mg · 10% DV
Potassium ⭐
46mg · 1% DV
Sodium
1.6mg · 0% DV
Boiled basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
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):
🚶
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 Boiled basmati rice?
Boiled basmati rice is basmati rice cooked in water until tender. The long, slender grains and distinctive fragrance are familiar in South Asian cooking, where it is served alongside curries, dals and other saucy dishes. It is also an easy-to-use rice option in kitchens around the world.
The grains are light and separate when cooked well, with a gently aromatic flavour. Serve it plain as a side, or use it as a base for vegetables, beans or a main dish. Its energy comes mostly from carbohydrates, while it is naturally low in fat. For a more filling meal, pair it with lentils, vegetables or another source of protein.
How Nutritious Is Boiled 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 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
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
0.16g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.