Calories in Basmati Rice: Nutrition Facts & Serving Sizes
Per 1 cup cooked (158g)
Per 100g
Source: Web research, March 2026.
Basmati rice is a long-grain aromatic rice originating from South Asia, known for its fragrant aroma and light, fluffy texture when cooked. One cup of cooked basmati rice (158g) contains 191 calories, making it a moderate-calorie carbohydrate source. Per 100g cooked, it delivers 121 calories, 3.5g of protein, 25.2g of carbs, and 0.4g of fat. Fiber is low at 0.4g per 100g. Sodium is extremely low at just 1mg per 100g. Selenium is present at 5.8mcg per 100g, supporting thyroid and antioxidant function. Basmati rice has a lower glycemic index than many other white rice varieties due to its higher amylose content, meaning it causes a more gradual rise in blood sugar. It is a staple carb source in meal prep for bodybuilders and fitness-focused eaters worldwide.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (158g) | 191.2 | 5.5g | 39.8g | 0.6g | 0.6g |
| 100g | 121 | 3.5g | 25.2g | 0.4g | 0.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 121 | 6% |
| Protein | 3.5g | 7% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 25.2g | 9% |
| Dietary Fiber | 0.4g | 1% |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 5mg | 0% |
| Iron | 0.2mg | 1% |
| Potassium | 18mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 9mg | 2% |
| Phosphorus | 30mg | 2% |
| Zinc | 0.4mg | 4% |
| Selenium | 5.8mcg | 11% |
| Folate | 3mcg | 1% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Basmati Rice
Basmati rice is one of the most popular carbohydrate sources among athletes and bodybuilders for good reason. It is easy to digest, very low in sodium (1mg per 100g), and provides consistent energy through its carbohydrate content (25.2g per 100g).
Compared to standard white rice, basmati has a lower glycemic index due to its higher proportion of amylose, a type of starch that digests more slowly. This results in a more gradual blood sugar response, which is beneficial for maintaining steady energy levels and managing insulin response, both relevant for body composition.
Protein at 3.5g per 100g is slightly above average for white rice varieties. A cup of basmati rice (158g) provides 5.5g of protein, which contributes to daily protein totals when combined with lean meats, fish, or legumes.
Selenium at 5.8mcg per 100g supports thyroid hormone metabolism, which regulates your overall metabolic rate. Adequate thyroid function is important for maintaining energy levels and body composition.
For meal prep, basmati rice is practical because it keeps well in the fridge, reheats easily, and pairs with virtually any protein and vegetable combination. Its lower glycemic impact compared to jasmine rice makes it a popular choice for post-workout meals where you want carb replenishment without excessive insulin spiking.
Dietary Considerations
Basmati rice is naturally gluten-free, vegan, and dairy-free, making it compatible with most dietary patterns. It is not suitable for strict keto diets due to its carb content of 25.2g per 100g. For weight loss, basmati rice can fit into a calorie-controlled diet as a moderate-calorie carb source. Its lower glycemic index compared to other white rice varieties makes it a better choice for blood sugar management. People with diabetes should still monitor portions. The extremely low sodium content makes it ideal for those on a low-sodium diet.
Daily Intake (100g)
100g of basmati rice provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in basmati rice?
Cooked basmati rice contains 121 calories per 100g. One cup of cooked basmati rice (158g) has approximately 191 calories. These figures are for plain cooked rice without any added oil or seasoning.
Is basmati rice good for weight loss?
Basmati rice can fit into a weight loss diet in controlled portions. Its lower glycemic index compared to other white rice means slower digestion and better satiety. At 121 calories per 100g, it is manageable within a calorie deficit when combined with lean proteins and vegetables.
How much protein is in basmati rice?
Basmati rice contains 3.5g of protein per 100g. One cup (158g) provides about 5.5g of protein. It is not a high-protein food and should be paired with lean meat, fish, eggs, or legumes to meet daily protein requirements.
Is basmati rice healthier than white rice?
Basmati rice is generally considered slightly healthier than standard white rice due to its lower glycemic index, which causes a more gradual rise in blood sugar. Nutritionally, the differences are modest, but for blood sugar management and sustained energy, basmati has an edge.
Is basmati rice gluten-free?
Yes, basmati rice is naturally gluten-free. It is a safe carbohydrate option for people with celiac disease or gluten intolerance. Ensure it is processed in a gluten-free facility if cross-contamination is a concern.
Is basmati rice keto-friendly?
No, basmati rice is not keto-friendly. At 25.2g of carbs per 100g, a single cup (158g) provides nearly 40g of carbs, which exceeds the typical daily carb limit for ketosis. Cauliflower rice is a popular low-carb substitute.
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