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Plain basmati rice Calories
Plain cooked basmati rice, no oil
CALORIES
GI
POTASSIUM
FIBER
Plain basmati rice Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
25.2g
· 88%
Protein
2.7g
· 9%
Fat
0.3g
· 3%
Fiber
0.4g
Plain basmati rice Vitamins & Minerals
Vitamins
B5
0.2mg · 4% DV
B3
0.4mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7µg · 13% DV
Phosphorus
43mg · 6% DV
Magnesium
13mg · 3% DV
Plain basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain basmati rice Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain basmati rice Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Plain basmati rice
Plain basmati rice — Frequently Asked Questions
Why do people often choose plain basmati rice over regular white rice?
Basmati usually cooks into longer, more separate grains, giving it a lighter texture in many dishes. It also has a more distinctive aroma than standard short-grain white rice.
How can I keep plain basmati rice fluffy instead of sticky?
Rinsing it before cooking helps remove excess surface starch. Using the right amount of water and letting it rest briefly after cooking also improves separation.
Do I need to soak basmati rice before cooking?
Not always, but soaking for 15–30 minutes can help it cook more evenly and produce longer, neater grains. It may also slightly shorten the cooking time.
How long does cooked plain basmati rice keep in the fridge?
It generally keeps for 3–4 days in an airtight container. Do not leave cooked rice at room temperature for long, because food safety risks increase.
Can plain basmati rice be frozen?
Yes, it freezes well if cooled quickly and packed in portions. Reheat it thoroughly after thawing for the best safety and texture.
Is plain basmati rice better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training it can be a light carb base, and after training it pairs well with protein for a practical recovery meal.
What foods pair well with plain basmati rice for a more balanced meal?
It works best with a protein source and vegetables rather than on its own. Good options include lentils, beans, yogurt, tofu, chicken, fish, or vegetable dishes cooked with olive oil.
Does eating plain basmati rice at night cause weight gain?
Eating it at night does not automatically cause weight gain. Overall intake, portion size, and what you eat with it matter more than the time on the clock.
Can plain basmati rice cause constipation?
On its own, especially in a low-fibre diet, it may not help bowel regularity. Pairing it with vegetables, legumes, and enough fluids is a better approach.
Who should be more careful with plain basmati rice?
People monitoring blood sugar should pay attention to portion size and the rest of the meal. Those who already eat very little fibre may also do better pairing it with higher-fibre foods instead of eating it alone often.
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Nutrition data compiled from USDA FoodData Central and scientific sources.