1 cup (medium) of Basmati boiled rice (160 g) has 208 calories. That works out to 130 calories per 100 g. It contains 44.8 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.

Basmati boiled rice Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28g

· 10% 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 89% · Protein 9% · Fat 2%

Basmati boiled rice Vitamins & Minerals

Vitamins

0.4mg · 3% DV

0.13mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7µg · 13% DV

Phosphorus

37mg · 5% DV

Magnesium

13mg · 3% DV

How Nutritious Is Basmati boiled rice?

Nutrient density

Low

25/ 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

33/ 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.

Basmati boiled rice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Basmati boiled rice

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

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

Is Basmati boiled 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 Basmati boiled 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 Basmati boiled 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

Basmati boiled rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Basmati boiled rice

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Basmati boiled rice vs Poppy Seed Bagel135 kcal fewer per 100 g

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Basmati boiled rice vs Bulgur Pilaf10 kcal more per 100 g

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Basmati boiled rice vs Whole wheat pasta6 kcal more per 100 g

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Basmati boiled rice vs Breadstick280 kcal fewer per 100 g

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Foods Similar to Basmati boiled 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

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Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Basmati boiled rice

Why does boiled basmati rice stay fluffy and separate?

Basmati has long grains and a starch structure that tends to produce a drier, less sticky texture than many other rice types. Rinsing and resting it after cooking also help keep the grains separate.

How can I cook basmati rice without making it mushy?

Rinse the rice, use a measured amount of water, and let it cook gently with the lid on. Resting it off the heat for 5-10 minutes before fluffing helps the grains firm up.

Do I need to soak basmati rice before boiling it?

Soaking is optional, but a 20-30 minute soak can help the grains cook more evenly and lengthen nicely. If you soak it, use slightly less cooking water.

How long does cooked basmati rice last in the fridge?

Cool cooked rice promptly, refrigerate it, and ideally eat it within 1-2 days. Do not leave it at room temperature for extended periods, as bacteria can grow in cooked rice.

Can boiled basmati rice be frozen?

Yes. Freeze fully cooled rice in airtight individual portions, then reheat until steaming hot throughout. Avoid repeatedly cooling and reheating the same portion.

Is cooled basmati rice healthier than freshly cooked rice?

Cooling cooked rice can increase the amount of resistant starch, which is less readily digested. The change may be useful, but it does not make portion size or the overall meal irrelevant.

How is basmati rice different from jasmine rice?

Basmati is typically longer-grained, more aromatic, and fluffier, while jasmine rice is softer and often slightly stickier. Basmati works especially well with curries, pilafs, and vegetable dishes; jasmine is common in many Southeast Asian-style meals.

Is basmati rice better before or after a workout?

Before exercise, it can be a practical carbohydrate choice in a low-fat meal if you tolerate it well. After training, pair it with a protein-rich food to make the meal more supportive of recovery.

What should I eat with basmati rice for a balanced meal?

Combine it with vegetables and a protein source such as lentils, chickpeas, beans, eggs, fish, chicken, or yogurt. Adding vegetables and pulses also makes the meal more filling and varied.

Is it okay to eat basmati rice every day?

It can fit into a regular diet, but rotating it with whole grains, oats, bulgur, and legumes improves dietary variety. Serving it with vegetables and protein is more balanced than eating rice on its own.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026