Basmati rice calories, protein and carbs per 100g

The table gives basmati rice nutrition per 100 g of raw, uncooked grain as printed in the Indian Food Composition Tables 2017 of the ICMR-National Institute of Nutrition, with brown rice and whole wheat shown from the same book so the numbers read in context. Energy comes out at 357 kcal, brown rice sits at 354 and whole wheat at 322; the real separations are in the protein, fibre and mineral rows, and the table shows each.

One label needs explaining before you read it. IFCT 2017 keeps no basmati entry of its own, so this column is the book's pooled entry for milled rice, printed as 'Rice, raw, milled'; a pack label can therefore differ slightly from it, and every number on this page uses the IFCT value, not the pack. Cooked rice weighs several times the grain that went in, because of the water it absorbs, so a 100 g spoonful of cooked rice carries only a fraction of these figures; the per-serving sums below do that arithmetic.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN). GI: University of Sydney GI database. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

Nobody eats 100 g of raw grain; these are the servings an Indian kitchen actually uses, worked out from the figures above. One katori of cooked rice comes from 40 g of raw basmati and carries 143 kcal, 31.3 g of carbohydrate, 3.2 g of protein and 1.1 g of fibre. One cup of raw rice, 200 g, cooks into about five katoris and holds 714 kcal, 156.5 g of carbohydrate, 15.9 g of protein and 5.6 g of fibre, the whole family pot rather than one plate.

A bowl of basmati rice khichdi lands differently because the dal and the ghee join in: the recipe on this site serves three at about 318 kcal a bowl, with 10.6 g of protein, 43.6 g of carbohydrate and 4.1 g of fibre. Water, salt and any oil or ghee you add on top are extra and not counted here.

Basmati carries 7.94 g of protein per 100 g, below brown rice at 9.16 g and whole wheat at 10.59 g, and one katori gives about 3.2 g. The pairing matters more than the amount: cereals have lower levels of lysine than pulses, and the Dietary Guidelines for Indians recommend combining the two, so the dal beside the rice is exactly that combination and dal-chawal and khichdi are its everyday forms. The amino-acid arithmetic is on the basmati rice benefits page.

Fibre is where white basmati is honestly modest: 2.81 g per 100 g, against 4.43 g in brown rice and 11.23 g in whole wheat, about four times the rice's figure. Anyone choosing basmati for fibre should pick the brown grain instead, the trade set out on brown basmati vs white basmati.

The one basmati-specific number in the tables is the glycemic index: 50, from the single India-tested entry in the University of Sydney database, which sits in the low band. One katori's glycemic load works out to about 15.7. The test behind the number, the bands and the comparison with sona masoori and kolam are all on the basmati rice glycemic index page; for the diabetic plate, see is basmati rice good for diabetes.

Per 100 g, basmati brings 0.65 mg of iron, 7.49 mg of calcium, 19.3 mg of magnesium, 108 mg of potassium, 2.34 mg of sodium, 1.21 mg of zinc and 9.32 mcg of folate, while vitamin C is not reported for the grain in IFCT 2017. These are modest amounts, the honest profile of a polished grain: brown rice holds several times the magnesium at 93.91 mg and more zinc at 1.68 mg, and whole wheat carries 3.97 mg of iron and 39.36 mg of calcium. Milling is part of the reason: the guidelines note that extensive processing can lose a food's native fibre and nutrients, and the wash matters too: rice should be washed well but not repeatedly, since washing it again and again loses minerals and vitamins.

What that leaves for the plate: basmati is an energy food first, and its minerals are a small top-up, not the reason to eat it. The dal, the vegetables and the curd beside the rice carry the day's minerals.

Cooking adds water, not nutrients: the grain's own numbers simply spread over a heavier pot, which is why this page counts by the raw grain that went in rather than by cooked weight. One kitchen step changes the starch itself: a 2015 study measured 0.64 g of resistant starch per 100 g in rice straight from the pot, 1.30 g after ten hours of cooling at room temperature, and 1.65 g after 24 hours chilled and reheated. The cooking method and the water ratio are on how to cook basmati rice.

Storage keeps the numbers honest too. Dry basmati keeps in an airtight container in a cool, dry place, away from the spice shelf, so the fragrance stays; cooked rice goes into the fridge within an hour or two and is eaten within two days, per the UK Food Standards Agency. Names, storage and buying notes are gathered on the basmati rice hub.

Does basmati rice have fiber?

Yes, a little: 2.81 g of dietary fibre per 100 g of raw basmati (IFCT 2017), so one katori carries about 1.1 g. That is modest next to brown rice at 4.43 g and whole wheat at 11.23 g. White basmati earns its plate as an energy grain; if fibre is the aim, the brown grain is the better pick.

Does basmati rice have protein?

Yes: 7.94 g per 100 g raw, giving one katori about 3.2 g. It is less than brown rice at 9.16 g and whole wheat at 10.59 g, and cereals have lower levels of lysine than pulses, so the guidelines pair cereals with pulses in a 3:1 ratio, raw food weight, to meet the requirements of all the essential amino acids. Dal beside the rice does exactly that.

Is basmati rice healthy?

As a staple inside a mixed meal, yes: it gives carbohydrate for energy, 357 kcal per 100 g, with 0.52 g of fat, 2.34 mg of sodium and no gluten. It is a staple, not a medicine: rice supplies carbohydrate, not vegetables or protein, so dal, sabzi and curd still have to come from elsewhere on the plate. The full case is on basmati rice benefits.

Does basmati rice cause constipation?

Plain basmati is a low-fibre grain, 2.81 g per 100 g, so it does the opposite of a high-fibre one; the guidelines call dietary fibre important for proper bowel function. A rice-heavy day that pushes out the dal and the vegetables is the low-fibre day, not the rice itself. A constipation that keeps returning is one for a doctor.

Can basmati rice be eaten daily?

Yes, within the day's cereal share. The guidelines' vegetarian 2000 kcal reference plate allots 250 g of cereals and millets a day, raw weight, and one katori of basmati uses 40 g of that. Keep at least half of the day's cereals as whole grains, as the guidelines ask, and let rice share the week with roti, millets and brown rice rather than every meal.

How many calories in 1 cup of cooked basmati rice?

Count by the raw grain: one cup is 200 g, holding 714 kcal, which cooks into about five katoris. One katori of cooked rice, made from 40 g of raw grain, carries 143 kcal. The water the grain absorbs adds weight but no energy, which is why the raw-weight arithmetic is the honest one.