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White Basmati Rice
Grains
Nutri-ScoreC

White Basmati Rice

Oryza sativa

Clinical Encyclopedia

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

White Basmati Rice provides 130 kcal, 2.7g of protein, 28.2g of carbohydrates, and 0.4g of fiber per 100g. With a Nutri-Score grade 'C', it is a highly recommended option for nutrient density.

White Basmati rice is a long-grain aromatic rice known for its fluffy texture and nutty flavor. It is a staple in many cuisines, particularly in South Asian dishes.

Also known as:
Basmati RiceLong Grain Rice
Scientific NameOryza sativa
Region of OriginIndia and Pakistan
Popular Comparisons:
White Basmati RiceWhite Basmati RiceVSAcorn Nut Leached FlourAcorn Nut Leached FlourWhite Basmati RiceWhite Basmati RiceVSAdlay MilletAdlay MilletWhite Basmati RiceWhite Basmati RiceVSAmaranthAmaranthWhite Basmati RiceWhite Basmati RiceVSAmaranth Bread LoafAmaranth Bread LoafWhite Basmati RiceWhite Basmati RiceVSAmaranth FlourAmaranth FlourWhite Basmati RiceWhite Basmati RiceVSGolden Organic Amaranth GrainGolden Organic Amaranth GrainWhite Basmati RiceWhite Basmati RiceVSOrganic Amaranth GrainOrganic Amaranth GrainWhite Basmati RiceWhite Basmati RiceVSArborio RiceArborio RiceWhite Basmati RiceWhite Basmati RiceVSArrowrootArrowrootWhite Basmati RiceWhite Basmati RiceVSMacrostachya OatMacrostachya Oat

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories130 kcal
Water
12%
Fiber0.4g
Total31.2g
Protein
2.7g(9%)
Fats
0.3g(1%)
Carbohydrates
28.2g(90%)

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 b1 (thiamine)0.07 mg (6%)
Vitamin b3 (niacin)0.4 mg (2%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium12 mg (3%)
Minerals with less than 2% DV
Iron: 0.2 mg

Health Benefits

✓Rich in carbohydrates, providing a quick source of energy, making it ideal for athletes and active individuals.
✓Contains essential vitamins and minerals, including B vitamins that support energy metabolism.
✓Low in fat and cholesterol-free, making it a heart-healthy choice.
✓Gluten-free, suitable for individuals with gluten intolerance or celiac disease.

Possible Risks & Side Effects

!Excessive consumption may lead to increased blood sugar levels due to its moderate glycemic index.
!May contain arsenic if not properly rinsed or cooked, which can pose health risks over time.

How to Prepare & Consume

Rinse thoroughly before cooking to remove excess starch and improve texture. Cook with a 1:1.5 rice-to-water ratio for optimal fluffiness.

Smart Selection & Storage

How to Select

Choose basmati rice that is aromatic and has a uniform color. Avoid any that appear discolored or have an off smell.

How to Store

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

Myths vs Realities

MythBasmati rice is always healthier than other types of rice.
RealityWhile basmati rice has certain health benefits, the overall healthiness depends on individual dietary needs and portion sizes.
MythYou should never rinse basmati rice before cooking.
RealityRinsing basmati rice helps remove excess starch, resulting in a fluffier texture.
MythAll rice is the same in terms of nutrition.
RealityDifferent types of rice have varying nutritional profiles, with basmati rice being lower in glycemic index compared to others.

Healthy Recipes

Spicy Basmati Rice and Chickpea Bowl

A vibrant and nutritious bowl featuring fluffy white basmati rice, protein-packed chickpeas, and a medley of spices for a satisfying meal.

Ingredients
  • 1 cup white basmati rice
  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Cook the basmati rice according to package instructions and set aside.
  2. 2. In a skillet, heat olive oil over medium heat, add chickpeas, and sprinkle with cumin, paprika, cayenne, and salt. Sauté for 5-7 minutes until heated through.
  3. 3. Serve the spiced chickpeas over the rice and garnish with fresh cilantro.

Lemon Herb Basmati Rice Salad

A refreshing salad combining zesty lemon, fresh herbs, and crunchy vegetables with fluffy basmati rice for a light yet filling dish.

Ingredients
  • 1 cup cooked white basmati rice
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped parsley
  • 1/4 cup chopped mint
  • Juice of 1 lemon
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked basmati rice, cucumber, cherry tomatoes, parsley, and mint.
  2. 2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the rice salad, mix well, and serve chilled.

Basmati Rice Stir-Fry with Tofu and Veggies

A colorful stir-fry packed with vegetables and protein-rich tofu, all served on a bed of fragrant basmati rice.

Ingredients
  • 1 cup cooked white basmati rice
  • 1 block firm tofu, cubed
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat and add cubed tofu. Cook until golden brown on all sides.
  2. 2. Add garlic, ginger, bell peppers, and broccoli to the skillet, stir-frying for about 5 minutes until veggies are tender.
  3. 3. Stir in the cooked basmati rice and soy sauce, mixing well before serving.

Coconut Curry Basmati Rice

A creamy coconut curry dish with basmati rice, infused with aromatic spices and vegetables for a hearty meal.

Ingredients
  • 1 cup white basmati rice
  • 1 can coconut milk
  • 1 cup vegetable broth
  • 1 tablespoon curry powder
  • 1 cup mixed vegetables (carrots, peas, bell peppers)
  • Salt to taste
  • Fresh basil for garnish
Instructions
  1. 1. In a pot, combine the basmati rice, coconut milk, vegetable broth, curry powder, and salt. Bring to a boil.
  2. 2. Reduce heat, cover, and simmer for 15-20 minutes until rice is cooked and liquid is absorbed.
  3. 3. Stir in mixed vegetables and cook for an additional 5 minutes. Serve garnished with fresh basil.

Mediterranean Basmati Rice Pilaf

A fragrant pilaf featuring basmati rice, olives, sun-dried tomatoes, and herbs, perfect as a side dish or a light main course.

Ingredients
  • 1 cup white basmati rice
  • 2 cups vegetable broth
  • 1/2 cup sun-dried tomatoes, chopped
  • 1/4 cup black olives, sliced
  • 1/4 cup chopped parsley
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, heat olive oil and add the basmati rice, toasting for 2 minutes.
  2. 2. Pour in vegetable broth, bring to a boil, then cover and simmer for 15 minutes.
  3. 3. Stir in sun-dried tomatoes, olives, parsley, and season with salt and pepper before serving.

Basmati Rice and Lentil Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mix of basmati rice, lentils, and spices, baked to perfection for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked white basmati rice
  • 1 cup cooked lentils
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/2 teaspoon salt
  • 1/2 cup diced tomatoes
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the cooked rice, lentils, cumin, coriander, salt, and diced tomatoes.
  3. 3. Stuff the halved bell peppers with the mixture, place in a baking dish, and top with cheese if desired. Bake for 25-30 minutes.

Basmati Rice and Spinach Frittata

A protein-rich frittata made with eggs, spinach, and fluffy basmati rice, perfect for breakfast or brunch.

Ingredients
  • 1 cup cooked white basmati rice
  • 6 eggs
  • 2 cups fresh spinach
  • 1/2 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted. In a bowl, whisk eggs, then stir in cooked rice, spinach, feta, salt, and pepper.
  3. 3. Pour the mixture into the skillet and cook for 5 minutes, then transfer to the oven and bake for 15-20 minutes until set.

Basmati Rice Pudding with Almonds

A creamy and comforting dessert made with basmati rice, almond milk, and topped with crunchy almonds for a healthy treat.

Ingredients
  • 1 cup white basmati rice
  • 4 cups almond milk
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup sliced almonds
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a saucepan, combine basmati rice, almond milk, honey, and vanilla. Bring to a simmer.
  2. 2. Reduce heat and cook for 25-30 minutes, stirring occasionally until rice is tender and mixture thickens.
  3. 3. Serve warm or chilled, topped with sliced almonds and a sprinkle of cinnamon.

Basmati Rice Sushi Rolls

Healthy sushi rolls made with seasoned basmati rice, fresh vegetables, and your choice of protein, perfect for a fun meal.

Ingredients
  • 1 cup cooked white basmati rice
  • 2 tablespoons rice vinegar
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • Nori sheets
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • Cooked shrimp or tofu (optional)
Instructions
  1. 1. In a bowl, mix cooked rice with rice vinegar, sugar, and salt until well combined.
  2. 2. Lay a nori sheet on a bamboo mat, spread a thin layer of rice, and add vegetables and protein.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Basmati Rice and Vegetable Curry Soup

A warming soup featuring basmati rice, assorted vegetables, and a fragrant curry broth, perfect for chilly days.

Ingredients
  • 1 cup cooked white basmati rice
  • 4 cups vegetable broth
  • 1 cup mixed vegetables (carrots, peas, potatoes)
  • 1 tablespoon curry powder
  • 1 can coconut milk
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large pot, bring vegetable broth to a boil, add mixed vegetables and curry powder, and simmer until vegetables are tender.
  2. 2. Stir in coconut milk and cooked basmati rice, heating through.
  3. 3. Serve hot, garnished with fresh cilantro.

Frequently Asked Questions (FAQ)

Is white basmati rice healthier than brown rice?

While white basmati rice is lower in fiber compared to brown rice, it has a lower glycemic index, making it a better option for some individuals.

How should I store white basmati rice?

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

Can I eat basmati rice on a low-carb diet?

Basmati rice is higher in carbohydrates, so it may not be suitable for strict low-carb diets.

What is the best way to cook basmati rice?

The best method is to soak it for 30 minutes before cooking, then boil in water for about 15 minutes.

Does basmati rice contain gluten?

No, basmati rice is naturally gluten-free, making it safe for those with gluten intolerance.

How much water do I need for basmati rice?

Use 1.5 cups of water for every cup of basmati rice for optimal cooking.

Can I freeze cooked basmati rice?

Yes, cooked basmati rice can be frozen for up to 6 months; just ensure it is cooled and stored in an airtight container.

What dishes can I make with basmati rice?

Basmati rice is versatile and can be used in biryanis, pilafs, and as a side dish for curries.

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Comparisons
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Nutrients
Protein in White Basmati Rice Calories in White Basmati Rice Vitamin-c in White Basmati Rice Magnesium in White Basmati Rice
Featured Guides
Health Benefits of White Basmati Rice Healthy Recipes with White Basmati Rice
Rankings
Grains high in vitamin b1 (thiamine) Grains high in protein Grains low in carbohidratos Grains low in índice glucémico