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Brown Basmati Rice
Grains
Nutri-ScoreB

Brown Basmati Rice

Oryza sativa

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Brown Basmati Rice provides 111 kcal, 2.6g of protein, 23.5g of carbohydrates, and 1.8g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

Brown Basmati rice is a whole grain variety of rice known for its nutty flavor and fluffy texture. It is rich in fiber and essential nutrients, making it a healthier alternative to white rice.

Also known as:
Whole Grain BasmatiBrown Rice Basmati
Scientific NameOryza sativa
Region of OriginIndia and Pakistan
Popular Comparisons:
Brown Basmati RiceBrown Basmati RiceVSAcorn Nut Leached FlourAcorn Nut Leached FlourBrown Basmati RiceBrown Basmati RiceVSAdlay MilletAdlay MilletBrown Basmati RiceBrown Basmati RiceVSAmaranthAmaranthBrown Basmati RiceBrown Basmati RiceVSAmaranth Bread LoafAmaranth Bread LoafBrown Basmati RiceBrown Basmati RiceVSAmaranth FlourAmaranth FlourBrown Basmati RiceBrown Basmati RiceVSGolden Organic Amaranth GrainGolden Organic Amaranth GrainBrown Basmati RiceBrown Basmati RiceVSOrganic Amaranth GrainOrganic Amaranth GrainBrown Basmati RiceBrown Basmati RiceVSArborio RiceArborio RiceBrown Basmati RiceBrown Basmati RiceVSArrowrootArrowrootBrown Basmati RiceBrown Basmati RiceVSMacrostachya OatMacrostachya Oat

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories111 kcal
Water
12%
Fiber1.8g
Total27.0g
Protein
2.6g(10%)
Fats
0.9g(3%)
Carbohydrates
23.5g(87%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium43 mg (10%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy weight.
✓Contains essential minerals like magnesium and phosphorus, which are vital for bone health.
✓Low glycemic index helps in managing blood sugar levels, making it suitable for diabetics.
✓Packed with antioxidants that help combat oxidative stress and inflammation.

Possible Risks & Side Effects

!Excessive consumption may lead to increased caloric intake, which can contribute to weight gain.
!Some individuals may experience digestive discomfort if they are not accustomed to high-fiber foods.

How to Prepare & Consume

Rinse thoroughly before cooking to remove excess starch. Cook with a ratio of 1 cup rice to 2 cups water for optimal texture.

Smart Selection & Storage

How to Select

Choose brown basmati rice that is uniform in color and free from any debris or broken grains.

How to Store

Store in a cool, dry place in an airtight container to keep it fresh for longer.

Myths vs Realities

MythBrown rice is always healthier than white rice.
RealityWhile brown rice has more fiber and nutrients, the health benefits depend on individual dietary needs and preferences.
MythAll rice is gluten-free.
RealityMost rice varieties are gluten-free, but always check for cross-contamination with gluten-containing grains.
MythBrown rice takes too long to cook.
RealityWhile it does take longer than white rice, proper soaking and cooking techniques can reduce cooking time.

Healthy Recipes

Spiced Brown Basmati Rice and Chickpea Salad

A refreshing salad combining nutty brown basmati rice with protein-rich chickpeas, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked brown basmati rice, chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Brown Basmati Rice Stir-Fry with Tofu and Vegetables

A vibrant stir-fry featuring brown basmati rice, crispy tofu, and a medley of colorful vegetables, all tossed in a savory sauce.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1 block (14 oz) firm tofu, cubed
  • 1 cup bell peppers, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 cloves garlic, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add the tofu, cooking until golden brown on all sides.
  2. 2. Add the garlic and ginger, stirring for 1 minute before adding the bell peppers, broccoli, and snap peas.
  3. 3. Stir in the cooked brown basmati rice and soy sauce, cooking until heated through. Serve hot.

Brown Basmati Rice and Lentil Pilaf

A hearty pilaf combining brown basmati rice and lentils, flavored with aromatic spices and garnished with fresh herbs.

Ingredients
  • 1 cup brown basmati rice
  • 1/2 cup green or brown lentils, rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric powder
  • 2 cups vegetable broth
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent. Add cumin seeds and turmeric, cooking for another minute.
  2. 2. Stir in the brown basmati rice and lentils, then add vegetable broth and salt.
  3. 3. Bring to a boil, reduce heat, cover, and simmer for 30-35 minutes until rice and lentils are tender. Fluff with a fork and garnish with cilantro.

Mediterranean Brown Basmati Rice Bowl

A nutritious bowl filled with brown basmati rice, roasted vegetables, olives, and a creamy tahini dressing for a Mediterranean flair.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes
  • 1/2 cup Kalamata olives, pitted
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and cherry tomatoes with olive oil, salt, and pepper, then roast for 20 minutes.
  2. 2. In a bowl, combine the cooked brown basmati rice, roasted vegetables, and olives.
  3. 3. In a small bowl, whisk tahini with lemon juice and drizzle over the rice bowl before serving.

Brown Basmati Rice and Vegetable Stuffed Peppers

Colorful bell peppers filled with a savory mixture of brown basmati rice, vegetables, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown basmati rice
  • 1 cup corn kernels
  • 1 cup black beans, rinsed and drained
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 cup shredded cheese (optional)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C). In a bowl, mix cooked brown basmati rice, corn, black beans, chili powder, cumin, salt, and pepper.
  2. 2. Stuff each bell pepper half with the rice mixture and place in a baking dish. Top with cheese if desired.
  3. 3. Cover with foil and bake for 30-35 minutes until peppers are tender. Serve warm.

Brown Basmati Rice Pudding with Almonds and Raisins

A healthy twist on traditional rice pudding made with brown basmati rice, almond milk, and sweetened with honey, topped with almonds and raisins.

Ingredients
  • 1 cup cooked brown basmati rice
  • 2 cups almond milk
  • 1/4 cup honey or maple syrup
  • 1/2 teaspoon cinnamon
  • 1/4 cup raisins
  • 1/4 cup sliced almonds
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a saucepan, combine cooked brown basmati rice, almond milk, honey, cinnamon, and vanilla extract. Cook over medium heat until warmed through.
  2. 2. Stir in raisins and allow to simmer for 5-10 minutes until slightly thickened.
  3. 3. Serve warm, garnished with sliced almonds.

Brown Basmati Rice and Spinach Frittata

A protein-packed frittata featuring brown basmati rice, fresh spinach, and eggs, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup cooked brown basmati rice
  • 4 large eggs
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C). In a bowl, whisk together eggs, milk, salt, and pepper.
  2. 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted. Add cooked brown basmati rice and mix well.
  3. 3. Pour the egg mixture over the rice and spinach, sprinkle with feta, and bake for 20-25 minutes until set. Serve warm.

Brown Basmati Rice Sushi Rolls

Healthy sushi rolls made with brown basmati rice, fresh vegetables, and avocado, perfect for a light meal or snack.

Ingredients
  • 1 cup cooked brown basmati rice
  • 4 sheets nori (seaweed)
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
  • Wasabi (optional)
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat. Spread a thin layer of cooked brown basmati rice over the nori, leaving a small border at the top.
  2. 2. Arrange cucumber, carrot, and avocado in a line across the rice. Roll the sushi tightly from the bottom using the mat.
  3. 3. Slice into pieces and serve with soy sauce and wasabi.

Brown Basmati Rice and Vegetable Soup

A comforting and nutritious soup filled with brown basmati rice, seasonal vegetables, and aromatic herbs.

Ingredients
  • 1 cup cooked brown basmati rice
  • 4 cups vegetable broth
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 1 cup green beans, chopped
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large pot, bring vegetable broth to a boil. Add carrots, celery, and green beans, cooking until tender.
  2. 2. Stir in the cooked brown basmati rice, thyme, salt, and pepper. Simmer for 5-10 minutes.
  3. 3. Serve hot, garnished with fresh parsley.

Brown Basmati Rice and Quinoa Salad with Avocado

A protein-packed salad featuring a blend of brown basmati rice and quinoa, tossed with avocado, cherry tomatoes, and a lime vinaigrette.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1/2 cup cooked quinoa
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked brown basmati rice, quinoa, avocado, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together olive oil, lime juice, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine. Serve chilled.

Frequently Asked Questions (FAQ)

Is brown basmati rice healthier than white rice?

Yes, brown basmati rice retains the bran and germ, providing more fiber, vitamins, and minerals compared to white rice.

How should I store brown basmati rice?

Store in an airtight container in a cool, dry place to maintain freshness and prevent pests.

Can I cook brown basmati rice in a rice cooker?

Yes, brown basmati rice can be cooked in a rice cooker; just adjust the water ratio as needed.

What is the cooking time for brown basmati rice?

Typically, it takes about 40-45 minutes to cook brown basmati rice.

Does brown basmati rice have gluten?

No, brown basmati rice is gluten-free, making it suitable for those with gluten intolerance.

How does brown basmati rice affect blood sugar levels?

Its low glycemic index means it has a minimal impact on blood sugar levels, making it a good choice for diabetics.

Can I use brown basmati rice in salads?

Yes, cooked and cooled brown basmati rice can be a nutritious addition to salads.

What are the health benefits of brown basmati rice?

It provides essential nutrients, supports digestive health, and helps in weight management due to its fiber content.

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Comparisons
Brown Basmati Rice vs Acorn Nut Leached Flour Brown Basmati Rice vs Adlay Millet Brown Basmati Rice vs Amaranth
Nutrients
Protein in Brown Basmati Rice Calories in Brown Basmati Rice Vitamin-c in Brown Basmati Rice Magnesium in Brown Basmati Rice
Featured Guides
Health Benefits of Brown Basmati Rice Healthy Recipes with Brown Basmati Rice
Rankings
Grains high in magnesium Grains high in fiber Grains low in carbohidratos Grains low in índice glucémico