Basmati Rice
A long-grain aromatic rice with a lower glycaemic response than most white rices.
Nutrition per 100 g
Standardised to 100 g of basmati rice, cooked for fair comparison. Typical serving: 100 g cooked — 121 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 121 kcal | 121 kcal | 100 kcal |
| Protein | 3.1 g | 3.1 g | 2.6 g |
| Carbohydrate | 25.2 g | 25.2 g | 20.8 g |
| Fat | 0.4 g | 0.4 g | 0.3 g |
| Fibre | 0.6 g | 0.6 g | 0.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of basmati rice, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0.03 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.018 mg | 0.018 mg | 2% |
| Riboflavin | 0.004 mg | 0.004 mg | <1% |
| Niacin | 0.072 mg | 0.072 mg | <1% |
| Vitamin B6 | 0.006 mg | 0.006 mg | <1% |
| Folate | 1 µg | 1 µg | <1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.011 mg | 0.011 mg | <1% |
| Choline | 1.6 mg | 1.6 mg | <1% |
| Minerals | |||
| Calcium | 4 mg | 4 mg | <1% |
| Iron | 0.14 mg | 0.14 mg | <1% |
| Magnesium | 3 mg | 3 mg | <1% |
| Phosphorus | 20 mg | 20 mg | 2% |
| Potassium | 4 mg | 4 mg | <1% |
| Sodium | 19 mg | 19 mg | <1% |
| Zinc | 0.25 mg | 0.25 mg | 2% |
| Selenium | 4.5 µg | 4.5 µg | 8% |
| Copper | 0.038 mg | 0.038 mg | 4% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Rice noodles, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat basmati rice?
- Separate, fluffy grains that hold sauces well.
- Generally digested more slowly than short-grain white rice.
How to include it
- Soak 20 minutes, then cook 1:1.5 with a pinch of salt.
- Finish with whole spices for pilaf.
Things to consider
- Still a refined grain unless you buy brown basmati.
- Rinse before cooking to remove surface starch.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
White Rice, cooked
The world's most widely eaten staple grain: mild, cheap and easy to digest.
- kcal
- 130
- protein
- 2.7 g
- fibre
- 0.4 g
per 100 g · Typical serving: 100 g cooked
Jasmine Rice, cooked
A soft, fragrant Thai long-grain rice used across Southeast Asia.
- kcal
- 129
- protein
- 2.9 g
- fibre
- 0.5 g
per 100 g · Typical serving: 100 g cooked
Brown Rice, cooked
A whole grain retaining bran and germ, with more fibre and minerals than white rice.
- kcal
- 123
- protein
- 2.7 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g cooked
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.