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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 aromatic qualities. It is rich in fiber and essential nutrients, making it a healthier choice compared 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%)
Niacin0.4 mg (3%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium43 mg (10%)
Phosphorus108 mg (15%)
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 makes it suitable for blood sugar management.
✓High in antioxidants that help combat oxidative stress and inflammation.

Possible Risks & Side Effects

!May contain arsenic, which can accumulate in rice; rinsing before cooking can help reduce levels.
!Individuals with rice allergies should avoid consumption.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose brown basmati rice that is uniform in color and free from any foreign particles. Check for a fresh aroma and avoid any packages with broken grains.

How to Store

Store in a cool, dry place in an airtight container to prevent moisture absorption and pest infestation.

Myths vs Realities

MythBrown rice is always healthier than white rice.
RealityWhile brown rice has more nutrients, the health benefits depend on individual dietary needs and preferences.
MythRice is fattening.
RealityRice can be part of a balanced diet; portion control and overall diet quality are key to weight management.
MythAll rice contains high levels of arsenic.
RealityWhile some rice varieties may contain arsenic, rinsing and cooking properly can significantly reduce its levels.

Healthy Recipes

Spicy Brown Basmati Rice and Chickpea Bowl

A vibrant and protein-packed bowl featuring brown basmati rice, spiced chickpeas, and fresh vegetables, perfect for a nutritious lunch or dinner.

Ingredients
  • 1 cup brown basmati rice
  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Cook the brown basmati rice according to package instructions.
  2. 2. In a skillet, heat olive oil over medium heat, add chickpeas, cumin, paprika, cayenne, salt, and pepper, and sauté for 5-7 minutes.
  3. 3. In a bowl, combine cooked rice, spiced chickpeas, tomatoes, cucumber, and parsley. Toss well and serve warm.

Brown Basmati Rice Salad with Avocado and Lime

A refreshing salad combining brown basmati rice, creamy avocado, and zesty lime dressing, perfect for a light meal or side dish.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1 ripe avocado, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine the cooked brown basmati rice, avocado, red bell pepper, red onion, and cilantro.
  2. 2. Drizzle lime juice over the mixture and season with salt.
  3. 3. Gently toss to combine and serve chilled or at room temperature.

Brown Basmati Rice Stir-Fry with Tofu and Veggies

A quick and colorful stir-fry featuring brown basmati rice, tofu, and a mix of vibrant vegetables, packed with flavor and nutrients.

Ingredients
  • 1 cup cooked brown basmati rice
  • 200g firm tofu, cubed
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, sliced
Instructions
  1. 1. In a pan, heat sesame oil over medium-high heat and add cubed tofu. Cook until golden brown.
  2. 2. Add broccoli, bell pepper, and carrot, and stir-fry for 5 minutes until veggies are tender.
  3. 3. Stir in the cooked brown basmati rice, soy sauce, ginger, and green onions. Mix well and serve hot.

Coconut Brown Basmati Rice Pudding

A creamy and indulgent dessert made with brown basmati rice and coconut milk, sweetened naturally for a healthy treat.

Ingredients
  • 1 cup brown basmati rice
  • 2 cups coconut milk
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • Pinch of salt
  • Fresh fruit for topping
Instructions
  1. 1. In a saucepan, combine brown basmati rice, coconut milk, honey, vanilla, cinnamon, and salt.
  2. 2. Bring to a boil, then reduce heat and simmer for 30-35 minutes, stirring occasionally until thickened.
  3. 3. Serve warm or chilled, topped with fresh fruit.

Mediterranean Brown Basmati Rice Stuffed Peppers

Colorful bell peppers stuffed with a flavorful mixture of brown basmati rice, herbs, and feta cheese, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked brown basmati rice
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup olives, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked brown basmati rice, feta, olives, sun-dried tomatoes, olive oil, oregano, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and place them in a baking dish. Bake for 25-30 minutes until peppers are tender.

Brown Basmati Rice and Lentil Pilaf

A hearty and nutritious pilaf combining brown basmati rice and lentils, flavored with spices and fresh herbs for a comforting dish.

Ingredients
  • 1 cup brown basmati rice
  • 1/2 cup green or brown lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add lentils, brown basmati rice, broth, cumin, turmeric, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat, cover, and simmer for 30-35 minutes until rice and lentils are cooked. Garnish with cilantro before serving.

Brown Basmati Rice Sushi Rolls

Healthy sushi rolls made with brown basmati rice, fresh vegetables, and avocado, perfect for a fun and nutritious meal.

Ingredients
  • 1 cup cooked brown basmati rice
  • 4 sheets nori seaweed
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
  • Sesame seeds for garnish
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of brown basmati rice over it.
  2. 2. Arrange cucumber, carrot, and avocado in a line at one end of the rice-covered nori.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce and sesame seeds.

Brown Basmati Rice and Spinach Casserole

A comforting casserole featuring brown basmati rice, spinach, and a cheesy topping, baked until bubbly and golden.

Ingredients
  • 1 cup cooked brown basmati rice
  • 2 cups fresh spinach, chopped
  • 1/2 cup cottage cheese
  • 1/2 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • 1 egg
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, mix cooked brown basmati rice, spinach, cottage cheese, mozzarella, egg, salt, and pepper.
  3. 3. Transfer the mixture to a greased baking dish, top with Parmesan, and bake for 25-30 minutes until golden and set.

Brown Basmati Rice and Vegetable Curry

A fragrant and flavorful curry made with brown basmati rice and a variety of vegetables, simmered in a rich coconut milk sauce.

Ingredients
  • 1 cup brown basmati rice
  • 1 can coconut milk
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon curry powder
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Cook the brown basmati rice according to package instructions.
  2. 2. In a pot, sauté onion and garlic until soft, add mixed vegetables and curry powder, and cook for 5 minutes.
  3. 3. Pour in coconut milk, simmer for 10 minutes, and serve over the cooked rice, garnished with cilantro.

Brown Basmati Rice and Black Bean Tacos

Delicious tacos filled with brown basmati rice, black beans, and fresh toppings, making for a healthy and satisfying meal.

Ingredients
  • 1 cup cooked brown basmati rice
  • 1 can black beans, drained and rinsed
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1 cup lettuce, shredded
  • 1/2 cup salsa
  • Lime wedges for serving
Instructions
  1. 1. Warm the corn tortillas in a skillet or microwave.
  2. 2. In each tortilla, layer cooked brown basmati rice, black beans, avocado, and lettuce.
  3. 3. Top with salsa and serve with lime wedges.

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. It can last up to 6 months.

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 to 2:1.

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.

Can I use brown basmati rice in salads?

Yes, cooked brown basmati rice can be a nutritious addition to salads, providing texture and flavor.

How does brown basmati rice affect blood sugar levels?

Its low glycemic index helps in managing blood sugar levels, making it a better choice for diabetics.

Is brown basmati rice suitable for weight loss?

Yes, its high fiber content can help you feel full longer, aiding in weight management.

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Comparisons
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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 phosphorus Grains high in magnesium Grains low in carbohidratos Grains low in índice glucémico