Indrayani rice nutrition per 100g: calories, protein and GI

The table gives indrayani rice nutrition per 100 g of raw rice, as the Indian Food Composition Tables 2017 of ICMR-National Institute of Nutrition report them, with brown rice and whole wheat beside it for comparison. IFCT 2017 lists no indrayani entry of its own, so these numbers are those of plain raw milled rice. Energy sits at 357 kcal, a touch over brown rice at 354 kcal, while whole wheat carries 322 kcal; where the three really separate is fibre and the minerals, taken up below.

Two reading notes. First, these are raw values: cooked rice takes in water, so a katori of cooked rice weighs far more than the 40 g of raw rice behind it, and the next section does that arithmetic. Second, a pack label can differ a little from these figures; every number here follows the IFCT values.

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.

Per 100 g of raw rice, indrayani rice carries 357 kcal; that per-100 g basis is how labels and tables are written, but nobody eats rice that way. The working measures in an Indian kitchen are the katori and the cup. Each katori of cooked indrayani rice starts from 40 g of raw rice, landing at about 143 kcal. A 200 g cup of raw rice, which is about five katoris once cooked, holds about 714 kcal — before any dal, ghee or vegetables, which add their own energy on top.

So the calories are easy to remember: 143 for a katori, 714 for a cup. Cooked rice carries all that water, so a cooked katori weighs more than the 40 g of raw rice behind it, and the sums above stay on the raw weight. Whether the grains come out separate or clinging depends on the water and the resting time, which is the subject of the how to cook indrayani rice page.

Indrayani rice protein per 100 g is 7.94 g, below brown rice at 9.16 g and whole wheat at 10.59 g; in round terms, brown rice carries about 15 percent more protein and whole wheat about a third more. One katori of cooked indrayani rice gives about 3.2 g, so the dal in a plate of varan-bhat does most of the meal's protein work. The ICMR-NIN Dietary Guidelines make the point for every cereal: eaten with pulses and millets beside them, cereals supply most of the amino acids, each group complementing the other, and a rice-and-dal meal puts exactly that pairing on one plate.

Fibre is where the gap widens. Total dietary fibre is 2.81 g per 100 g, against 4.43 g in brown rice and 11.23 g in whole wheat — brown rice about 1.6 times more, whole wheat about four times. Fat is 0.52 g and carbohydrate 78.24 g per 100 g, which is why one katori works out to about 31.3 g of carbohydrate. Milled white rice is the low-fibre member of the grain family, and these are its ordinary numbers.

The straight answer on indrayani rice glycemic index: no GI figure has been published for the variety. The University of Sydney GI database carries no figure for indrayani rice, so an honest label is simply: not tested. The bands that database uses: 55 and under counts low, 56 to 69 medium, 70 and above high.

The closest tested relatives are other Indian white rices. A 2012 study of healthy volunteers is the Indian evidence: Sona Masuri measured 72, Ponni 70 and Surti Kolam 77, and the study classed all three as high GI. A 2023 review published in Foods adds the caution that a rice's GI moves with its variety, its processing and the factors that come with it, so a figure for one rice is only a pointer for another.

Two more findings matter to anyone watching blood sugar. One 2015 trial in 15 healthy adults is worth knowing: white rice chilled for a full day at 4 °C and warmed again before serving carried 1.65 g of resistant starch per 100 g against 0.64 g when fresh, and the same volunteers showed a smaller glycemic response. One 2022 meta-analysis, published in BMJ Open, tied higher white-rice intake to a higher chance of type 2 diabetes, the association visible above about 300 g a day. Portion and company decide the effect at the table; what this means meal by meal is on the indrayani rice benefits page.

The mineral column of indrayani rice is modest, as it is for any milled white rice. Per 100 g the grain holds 0.65 mg of iron, 1.21 mg of zinc, 7.49 mg of calcium, 19.3 mg of magnesium, 108 mg of potassium and 2.34 mg of sodium, plus 9.32 mcg of folate. IFCT 2017 reports no vitamin C for the grain. In one katori that becomes about 0.3 mg of iron, 0.5 mg of zinc and 43 mg of potassium. Brown rice carries more of most of these — 1.02 mg iron, 1.68 mg zinc and 93.91 mg magnesium per 100 g — and whole wheat more still.

Sodium is the useful one: at 2.34 mg per 100 g, the salt in a bowl of rice is whatever the recipe adds, so plain cooked rice brings almost no sodium of its own, an easy base for anyone watching salt. The rest of the minerals are present in everyday amounts, enough to count but nothing to build a claim on. For what the grain itself is — where it grows, its names and how it is kept — the indrayani rice hub is the place to start.

Does indrayani rice have low glycemic index?

No. Indrayani rice has no entry in the University of Sydney GI database, so a low-GI claim cannot be made for it. For context, a 2012 Indian study served cooked Sona Masuri, Ponni and Surti Kolam rice to healthy volunteers and recorded GI 72, 70 and 77, all in the high band of 70 or above.

Does indrayani rice increase sugar level?

Nothing published gives indrayani rice a glycemic index, so how it moves blood sugar is untested; the white rices closest to it that have been measured — Sona Masuri, Ponni and Surti Kolam — all came out high GI. What matters most is the portion: a katori carries about 31.3 g of carbohydrate. Keep the katori measured, fill the plate with dal and vegetables, and if you have diabetes, settle the portion with your doctor or dietitian first.

How many calories in indrayani rice?

Per 100 g of raw rice: 357 kcal, the IFCT 2017 value for raw milled rice. In kitchen terms, a katori of cooked rice, the 40 g raw measure, is about 143 kcal, and a 200 g cup, which cooks into about five katoris, is about 714 kcal. Dal, ghee, vegetables and the rest of the plate add their own energy on top of these figures.

How much protein in indrayani rice?

7.94 g of protein per 100 g of raw rice (IFCT 2017), which is less than brown rice at 9.16 g and whole wheat at 10.59 g. One katori of cooked rice gives about 3.2 g. On its own, rice protein is not the complete set of amino acids; the ICMR-NIN guidelines describe cereal and pulse proteins as complementing each other's supply when the two sit on the same plate, which is what a rice-and-dal meal does.

What is indrayani rice?

Indrayani rice is a short-grained, mildly aromatic white rice grown in the Pune and Maval regions of Maharashtra, with a soft, slightly sticky texture that suits varan-bhat and khichdi. It cooks in about 12 to 15 minutes. Its names, storage and buying notes are covered in detail on the indrayani rice page of this site.