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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 365 kcal, 7g of protein, 80g of carbohydrates, and 1g 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 variety known for its aromatic fragrance and fluffy texture when cooked. It is a staple in many cuisines, particularly in South Asia, and is valued for its nutritional profile and versatility in 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

Calories365 kcal
Water
12%
Fiber1g
Total87.6g
Protein
7g(8%)
Fats
0.6g(1%)
Carbohydrates
80g(91%)

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 (3%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium25 mg (6%)
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 that support overall health, including B vitamins that aid in energy metabolism.
✓Low in fat and cholesterol-free, making it a heart-healthy choice when consumed in moderation.
✓Gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.

Possible Risks & Side Effects

!Excessive consumption may lead to weight gain due to high carbohydrate content.
!Individuals with diabetes should monitor portion sizes due to its moderate glycemic index.

How to Prepare & Consume

Rinse the rice thoroughly before cooking to remove excess starch, which helps achieve a fluffier texture. Cook using the absorption method or in a rice cooker for best results.

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 extend shelf life and maintain quality.

Myths vs Realities

MythEating rice makes you gain weight.
RealityWeight gain occurs from excessive calorie intake, not from rice itself when consumed in moderation.
MythAll rice is the same nutritionally.
RealityDifferent rice varieties have varying nutritional profiles; basmati rice is lower in arsenic compared to other types.
MythWhite rice is unhealthy compared to brown rice.
RealityWhile brown rice has more fiber, white basmati rice can be part of a healthy diet when balanced with other foods.

Healthy Recipes

Lemon Herb Basmati Rice Salad

A refreshing salad combining fluffy white basmati rice with vibrant vegetables and a zesty lemon dressing, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked white basmati rice
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 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 basmati rice, cherry tomatoes, cucumber, 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 rice salad, toss gently, and serve chilled.

Spicy Basmati Rice and Black Bean Bowl

A hearty and nutritious bowl featuring white basmati rice, black beans, and a medley of spices, topped with avocado and fresh cilantro.

Ingredients
  • 1 cup cooked white basmati rice
  • 1 cup canned black beans, rinsed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 avocado, sliced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a saucepan, combine the cooked basmati rice, black beans, cumin, chili powder, and salt; heat through.
  2. 2. Spoon the rice and bean mixture into bowls.
  3. 3. Top with sliced avocado and fresh cilantro before serving.

Coconut Basmati Rice with Mango

A tropical delight that pairs fragrant coconut basmati rice with sweet mango slices, creating a delightful dessert or side dish.

Ingredients
  • 1 cup cooked white basmati rice
  • 1/2 cup coconut milk
  • 1 ripe mango, sliced
  • 1 tablespoon honey or maple syrup
  • Pinch of salt
Instructions
  1. 1. In a saucepan, combine the cooked basmati rice, coconut milk, honey, and salt; stir and heat until warmed through.
  2. 2. Transfer the coconut rice to a serving dish.
  3. 3. Top with fresh mango slices and serve warm or at room temperature.

Basmati Rice and Vegetable Stir-Fry

A colorful stir-fry featuring white basmati rice and a variety of fresh vegetables, tossed in a light soy sauce for a quick and healthy meal.

Ingredients
  • 1 cup cooked white basmati rice
  • 1 cup mixed vegetables (bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
Instructions
  1. 1. In a large skillet, heat sesame oil over medium heat; add garlic and ginger, sautéing until fragrant.
  2. 2. Add mixed vegetables and stir-fry until tender-crisp.
  3. 3. Stir in the cooked basmati rice and soy sauce, mixing well before serving.

Basmati Rice Stuffed Bell Peppers

Colorful bell peppers filled with a savory mixture of basmati rice, ground turkey, and spices, baked to perfection for a wholesome meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked white basmati rice
  • 1/2 pound ground turkey
  • 1 teaspoon Italian seasoning
  • 1/2 cup diced tomatoes
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, cook ground turkey until browned; add cooked rice, diced tomatoes, Italian seasoning, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish; cover with foil and bake for 30 minutes.

Basmati Rice and Lentil Pilaf

A nutritious pilaf combining white basmati rice and lentils, flavored with aromatic spices for a wholesome and filling dish.

Ingredients
  • 1 cup white basmati rice
  • 1/2 cup lentils, rinsed
  • 2 cups vegetable broth
  • 1 onion, chopped
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion until translucent; add cumin and turmeric, cooking for another minute.
  2. 2. Add lentils, basmati rice, and vegetable broth; bring to a boil.
  3. 3. Reduce heat, cover, and simmer for 20 minutes or until rice and lentils are tender.

Mediterranean Basmati Rice Bowl

A vibrant bowl filled with basmati rice, olives, feta cheese, and fresh vegetables, drizzled with a tangy vinaigrette for a healthy meal.

Ingredients
  • 1 cup cooked white basmati rice
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup feta cheese, crumbled
  • 1/2 cucumber, diced
  • 1/4 red onion, sliced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked basmati rice, olives, feta, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the rice bowl, toss gently, and serve.

Basmati Rice Sushi Rolls

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

Ingredients
  • 1 cup cooked white basmati rice
  • 4 sheets nori seaweed
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 1 avocado, sliced
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat; spread a thin layer of basmati rice over the nori, leaving a small border.
  2. 2. Arrange cucumber, carrot, and avocado slices along the edge of the rice.
  3. 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce.

Basmati Rice Pudding with Cinnamon

A creamy and comforting dessert made from white basmati rice, milk, and spices, topped with a sprinkle of cinnamon for a sweet treat.

Ingredients
  • 1 cup cooked white basmati rice
  • 2 cups almond milk
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • Pinch of salt
Instructions
  1. 1. In a saucepan, combine cooked basmati rice, almond milk, honey, vanilla, cinnamon, and salt.
  2. 2. Cook over medium heat, stirring frequently, until thickened and creamy.
  3. 3. Serve warm or chilled, garnished with additional cinnamon if desired.

Basmati Rice and Chickpea Curry

A flavorful and hearty curry made with basmati rice and chickpeas, simmered in a rich tomato sauce with spices for a satisfying meal.

Ingredients
  • 1 cup cooked white basmati rice
  • 1 can chickpeas, rinsed
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 1 tablespoon curry powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion until soft; add curry powder and cook for another minute.
  2. 2. Stir in chickpeas and diced tomatoes; simmer for 10 minutes.
  3. 3. Serve the chickpea curry over a bed of basmati rice.

Frequently Asked Questions (FAQ)

What is the glycemic index of white basmati rice?

White basmati rice has a glycemic index of approximately 58, which is moderate compared to other rice varieties.

How should I store white basmati rice?

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

Is white basmati rice healthier than brown rice?

While brown rice is higher in fiber and nutrients, white basmati rice is easier to digest and has a lower phytic acid content.

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

It is not recommended for strict low-carb diets due to its high carbohydrate content.

How much water do I need to cook white basmati rice?

Typically, use a 1:1.5 ratio of rice to water for optimal cooking.

Does white basmati rice contain gluten?

No, white basmati rice is naturally gluten-free.

What are some common dishes made with white basmati rice?

Common dishes include biryani, pilaf, and various curry accompaniments.

How long does cooked white basmati rice last in the fridge?

Cooked rice can be stored in the refrigerator for up to 4-6 days.

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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 protein Grains high in vitamin b1 (thiamine) Grains low in carbohidratos Grains low in índice glucémico