Sona masoori rice nutrition per 100g: calories, protein and GI

IFCT 2017 gives no variety-specific values for sona masoori, so the grain sits under the tables' listing for rice, raw, milled — the entry behind every number on this page. At 357 kcal per 100 g, the grain is a compact energy food, and nearly all of that energy rides on its 78.24 g of carbohydrate. The table holds the full set beside brown rice and whole wheat, the two grains its numbers are most useful read against. Sona masoori's glycemic index of 72 is tested, not tabled: it comes from the University of Sydney GI database, and that entry gets its own section below.

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.

Composition tables measure the raw grain; the plate measures cooked rice. One katori of cooked rice begins with 40 g of raw sona masoori, and each figure below follows from that: 143 kcal, 31.3 g of carbohydrate, 3.2 g of protein, 0.2 g of fat and 1.1 g of fibre. A cup of dry rice is 200 g — five katoris — and carries 714 kcal with 156.5 g of carbohydrate, so the cup is a batch measure, not a portion. Two katoris double the first row: 62.6 g of carbohydrate on one plate, which is why the measure matters as much as the grain.

One katori is the practical portion for a dal-chawal meal — the same measure the is sona masoori rice good for diabetes page counts by — and the kitchen agrees: the curd rice recipe simmers the grain for 12 to 15 minutes and feeds four from a modest measure of it.

Per 100 g the entry lists 7.94 g of protein and 2.81 g of fibre — real, but modest. Brown rice lists 9.16 g of protein, about 15 percent more, and 4.43 g of fibre, about 58 percent more than sona masoori's; whole wheat lists 10.59 g of protein — 1.33 times the rice's — and 11.23 g of fibre, roughly four times it. Fat is a rounding error for all three: 0.52 g here against 1.24 g in brown rice and 1.47 g in whole wheat.

Cereal protein carries one known shortfall: the guidelines note cereals are lower in lysine while pulses are higher in it — the reason rice and dal share one plate. On fibre the guidelines are blunter: they ask that at least half of daily cereals come as whole grains, minimally polished, for adequate nutrients and fibre — a share no polished rice fills on its own. Sona masoori does its job as the white-rice half of the plate, and brown rice, millets and whole wheat cover the rest. What these differences mean for health is on the sona masoori rice benefits page.

For this variety the database holds a single entry: Sona Masuri white rice, 35 minutes in a rice cooker, tested in India on 23 volunteers — GI 72 (Shobana et al., 2012). For the test, healthy volunteers fasted overnight and ate 50 g of available carbohydrate, with a glucose reading as the reference. On the University of Sydney scale, 55 and below counts as low and 70 and above as high, so 72 sits just inside the high band.

One entry is one data point, and a 2023 Foods review widens the caution: rice is typically regarded as high or medium-high GI, with the figure moving with variety, nutrient composition, processing and accompanying factors. What a plate feels is the load rather than the label: one katori carries 31.3 g of carbohydrate and two katoris 62.6 g, while dal or sabzi beside the rice brings the fibre the guidelines say delays and retards absorption of carbohydrates and fats. Anyone counting carbohydrates or managing diabetes should set the portion with a dietitian, and medication questions belong to the doctor — talk to your doctor or dietitian. The numbers behind that advice live on the is sona masoori rice good for diabetes page.

The mineral side is small but not empty: per 100 g the entry lists 0.65 mg of iron, 1.21 mg of zinc, 19.30 mg of magnesium, 108 mg of potassium, 7.49 mg of calcium and 2.34 mg of sodium, plus 9.32 mcg of folate; vitamin C is not reported. Against brown rice — 1.02 mg of iron, 199 mg of potassium, 11.51 mcg of folate — the polished grain sits lower across the board. That is the white-rice pattern, not a sona masoori failing. These figures exist to be counted, not leaned on: a katori of rice is no one's mineral food, and dal, vegetables and whole grains carry that side of the plate.

Two habits protect what remains. Rinse once or twice, not five times: the guidelines say rice and pulses should be washed well, but not repeatedly, because repeated washing loses certain minerals and vitamins. And keep the dry grain covered and cool — the kitchen side of that is on how to cook sona masoori rice, while names, storage and buying sit on the sona masoori rice guide.

Does sona masoori rice have protein?

Yes — 7.94 g per 100 g of the raw grain (IFCT 2017), and about 3.2 g in one katori of cooked rice. It is a modest amount, not a protein food's figure: the guidelines note cereals are lower in lysine while pulses are higher in it, so dal beside the rice rounds out the plate's protein.

Does sona masoori rice have low glycemic index?

No. The database's single entry for the grain is 72, and the University of Sydney scale places that in the high band — low sits at 55 and below, high at 70 and above. In the Shobana study that produced the figure, three white Indian rices all tested high. For lower figures in the rice family, brown rice's lone India-tested entry sits at 58 and plain basmati's at 50.

Does sona masoori rice have sugar?

No added sugar. What the grain carries is starch: the entry lists 78.24 g of carbohydrate for every 100 g of the raw grain, and one katori of cooked rice brings about 31.3 g of that to the plate. Sugar you add at the table or in a recipe — kheer, say — sits above the grain's own carbohydrate.

What is the difference between sona masoori rice and basmati rice?

Both are milled white rices, so the per-100 g figures come from the same pooled listing for rice, raw, milled — IFCT 2017 keeps no separate line for either variety. The tested GI is where the two grains part: one India-tested entry apiece, 72 for sona masoori against 50 for plain white basmati. Use basmati's long grain for biryani and pulao; use sona masoori's medium grain for the everyday dal-chawal plate.

Is sona masoori rice good?

As an everyday rice, yes — light, quick-cooking and made for daily meals, which is how COWBERRY lists the grain. Per 100 g it carries 357 kcal, 78.24 g of carbohydrate and 7.94 g of protein, with a tested GI of 72 in the high band, so it earns its place as a measured katori beside dal and sabzi.