Basmati Rice Nutrition Facts

See cooked basmati rice calories per cup and per 100g, plus protein, carbs, and fat. Compare basmati with white rice for your meal plan.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 121
Calories from Fat 4
% Daily Value*
Total Fat 0.4g1%
Total Carbohydrate 25.2g9%
Dietary Fiber 0.4g1%
Sugars 0.1g0%
Protein 3.5g7%
Sodium 1mg0%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 3.5g
Carbs 25.2g
Fat 0.4g

Source: USDA FoodData Central.

100 g cooked
121 kcal 3.5g protein 25.2g carbs 0.4g fat
1/2 cup cooked (79 g)
96 kcal 2.8g protein 19.9g carbs 0.3g fat
1 cup cooked (158 g)
191 kcal 5.5g protein 39.8g carbs 0.6g fat

Basmati Rice FAQ

Is basmati rice good for weight loss?

In measured portions, yes. Cooked basmati rice is about 121 calories per 100 g — a bit lighter than many white rices. A 1/2 cup cooked serving is about 96 calories.

Is basmati rice high in protein?

No. Cooked basmati rice has 3.5 g of protein per 100 g. Pair it with chicken, fish, dal, or chickpeas.

How many calories are in cooked basmati rice?

Cooked basmati rice has about 121 calories per 100 g. One cup cooked (158 g) is about 191 calories, 5.5 g of protein, 40 g of carbs, and 0.6 g of fat.

Is basmati rice lower calorie than white rice?

Slightly. Cooked basmati is about 121 kcal/100 g versus about 130 kcal/100 g for regular white rice. The bigger difference is portion size — weigh cooked rice.

Is basmati rice gluten-free?

Yes. Plain basmati rice is naturally gluten-free. Watch sauces, spice mixes, and restaurant dishes for gluten-containing ingredients.

Does basmati rice have a lower glycemic index?

Often yes compared with short-grain white rice, especially aged basmati. It is still a starch, so portion it if you are managing blood sugar.

How much cooked basmati is one serving?

A common serving is 1/2 to 1 cup cooked (79–158 g). That is about 96–191 calories before oil, butter, or gravy.

Best Diets for Basmati Rice

Balanced Meal Plan Muscle Gain Meal Plan Gluten-Free Vegan Meal Plan

Meal Ideas with Basmati Rice

Chicken Biryani Bowl Basmati rice with spiced chicken, peas, and cucumber raita.
Salmon & Basmati Flaked salmon over basmati with steamed broccoli and lemon.
Dal Tadka & Rice Lentil dal served with a measured cup of cooked basmati.
Veggie Pulao Basmati cooked with mixed vegetables, cumin, and peas.

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