Calories in Basmati Rice
Basmati rice is a long-grain, aromatic variety of rice traditionally grown in the Himalayas. It is naturally low in fat and provides complex carbohydrates, making it a staple energy source in many cuisines.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 121 | 3.5g | 25.2g | 0.4g |
| 1 serving (105 g) | 1 serving (105 g) | 127 | 3.7g | 26.5g | 0.4g |
| 1 cup, dry, yields (570g) | 1 cup, dry, yields (570g) | 688 | 20.2g | 143.8g | 2.2g |
Health Benefits
Has a lower glycemic index compared to standard white rice, helping manage blood sugar levels.
Naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity.
Provides essential B vitamins, including thiamine and folate, which support energy metabolism.
Nutrition Tips
- Rinse the rice thoroughly before cooking to remove excess surface starch and prevent stickiness.
- Use a 1:1.5 rice-to-water ratio to ensure the grains remain separate and fluffy.
- Opt for brown basmati rice to significantly increase your fiber and micronutrient intake.
- Avoid adding large amounts of butter or oil during cooking to keep the calorie density low.
- Pair basmati rice with legumes like lentils or chickpeas to create a complete protein profile.
GAYA Tracking Tip
For the most accurate tracking, photograph the rice on your plate before adding stews or sauces. GAYA can better estimate the portion size when the grains are clearly visible.
Frequently Asked Questions
Is Basmati rice better for weight loss than other rice?+
Basmati rice has a lower glycemic index than most white rice, which can help you feel full longer. However, portion control is still key as it is calorie-dense.
Should I track Basmati rice raw or cooked?+
It is usually easier to track cooked rice since that is what you eat, but ensure you select the 'cooked' entry in the app as rice triples in weight when boiled.
Does Basmati rice contain arsenic?+
Basmati rice generally contains lower levels of arsenic compared to other rice varieties, especially those grown in other regions, making it a safer long-term choice.
Track Basmati Rice calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
Download GAYA