Quick Answer
There are approximately 130 calories in 100g of cooked basmati rice. The exact calorie count can vary slightly depending on the brand and preparation method. Generally, white basmati rice contains moderately fewer calories than other types of long grain white rice.
Calorie Count for Different Types of Rice
The calorie content of rice can vary significantly depending on the type:
White Rice
| White basmati rice | 130 calories per 100g |
| Long grain white rice | 150 calories per 100g |
| Short grain white rice | 170 calories per 100g |
Brown Rice
| Long grain brown rice | 120 calories per 100g |
| Short grain brown rice | 130 calories per 100g |
As you can see, brown rice generally contains fewer calories than white rice varieties. This is because the bran and germ are removed during the milling process for white rice, lowering the fiber and nutrient content.
Basmati rice is a long grain variety that originates from India and Pakistan. It has a distinctive aromatic flavor and the grains remain separate and fluffy when cooked.
Calories in Cooked vs Uncooked Basmati Rice
There is a difference in calories between cooked and uncooked basmati rice:
| Uncooked basmati rice | 350 calories per 100g |
| Cooked basmati rice | 130 calories per 100g |
When rice is cooked, it absorbs water which increases the volume and weight. The calories become “diluted” since the same number of calories are spread over a larger quantity.
This means 1 cup (185g) of uncooked basmati rice yields about 3 cups (555g) of cooked rice.
Does the Cooking Method Affect the Calories?
The cooking method can slightly alter the calorie content of basmati rice. Here is a comparison of some common cooking methods:
| Boiled | 130 calories per 100g |
| Steamed | 127 calories per 100g |
| Baked | 133 calories per 100g |
Steaming tends to result in the lowest calorie content as no additional fat or oil is used. The small differences are mostly related to the amount of water absorbed.
Overall the changes are quite small between methods. The calories per serving will be most affected by how much rice is actually served.
Calories in Basmati Rice from Different Brands
There can also be some variation in calories between different brands of basmati rice:
| Tilda Steamed Basmati Rice | 130 calories per 100g |
| Uncle Ben’s Original Converted Basmati Rice | 130 calories per 100g |
| Trader Joe’s Basmati Rice | 160 calories per 100g |
| Lundberg Organic Long Grain Brown Basmati Rice | 120 calories per 100g |
| 365 Everyday Value Long Grain Rice | 160 calories per 100g |
The main differences come down to the type of rice (brown, white, parboiled), processing method and degree of milling. But most high quality branded basmati rice is within 10-15% calories by weight.
Nutrients in Basmati Rice
In addition to calories, basmati rice provides smaller amounts of other nutrients:
| Protein | 2.7g per 100g serving |
| Fat | 0.4g per 100g serving |
| Carbs | 28.2g per 100g serving |
| Fiber | 0.2g per 100g serving |
It also contains trace amounts of iron, magnesium, phosphorus, potassium, zinc and B vitamins.
However, the bran layer removed during milling decreases the overall nutrient content significantly. Brown basmati rice retains more nutritional value.
Daily Calorie Needs
To put the 130 calories per 100g serving into context, here are some guidelines for daily calorie needs:
| Sedentary women | 1,600 – 2,000 calories |
| Moderately active women | 2,000 – 2,400 calories |
| Active women | 2,400 – 2,800 calories |
| Sedentary men | 2,000 – 2,600 calories |
| Moderately active men | 2,600 – 3,000 calories |
| Active men | 3,000 – 3,600 calories |
These estimates can vary based on age, body size and activity level.
So 130 calories per 100g of basmati rice represents approximately 6-8% of the calories needed for an average adult in one day.
This means a 250g portion of cooked basmati rice would provide about 325 calories, or 16-20% of a day’s intake for many people.
Ways to Reduce Calories in Basmati Rice
Here are some tips for reducing calories when eating basmati rice:
– Choose brown over white – brown basmati contains about 10% fewer calories per serving
– Portion control – be mindful not to overserve rice, stick to 1/4 or 1/2 cup portions
– Bulk it up – add more low cal veggies like carrots, peas and beans to increase volume
– Combine with lean protein – chicken breast, fish or shrimp boost nutrition without extra calories
– Use healthy fats – cook with a little olive or avocado oil instead of butter or coconut milk
– Skip the extras – avoid high calorie mix-ins like cheese, sour cream and heavy sauces
– Manage frequency – enjoy rice a few times a week rather than with every meal
– Opt for cauliflower rice – reduces calories by using riced cauliflower in place of grains
With some simple substitutions and adjustments, basmati rice can be enjoyed as part of a healthy diet. Moderating portions and choosing preparations wisely makes it possible to manage calories.
Health Benefits of Basmati Rice
Here are some of the top health benefits associated with basmati rice:
Low Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Basmati rice has a relatively low GI of 58, compared to jasmine or short grain rice with a GI of 109. This makes it a better choice for managing diabetes.
High in Fiber
Brown basmati rice retains more of the nutritious bran layer and contains 3.5g of fiber per cooked cup. The fiber aids digestion and heart health.
Rich in Antioxidants
Antioxidants protect cells from damage and inflammation. Rice bran contains antioxidants including gamma-oryzanol and tocopherols.
May Lower Cholesterol
Some research indicates the oil in rice bran may help reduce LDL (bad) cholesterol in the blood.
Promotes Satiety
The fiber, protein and fat can promote feelings of fullness and satisfaction after eating. This supports healthy portion sizes.
Easy to Digest
Since the grains remain separate, basmati rice is easier to digest than sticky rice varieties. This makes it a good option for those with sensitive digestion.
So in moderation, basmati rice can provide valuable nutrition as part of a balanced diet. Be mindful of portions and enjoy it as a complement to other healthy whole foods.
How to Measure and Serve Basmati Rice
– Use a food scale for most accurate portion sizes. 100g of dry rice yields about 150g cooked.
– Take note of serving sizes on packages. For bags of rice, 1/4 cup dry = 1/2 cup cooked.
– Use measuring cups for rice. The standard serving size is 1/2 cup cooked rice per person.
– Scoop rice with a spoon instead of pouring to ensure accurate portioning. Overpouring is easy to do.
– For meals, stick to a fist-sized amount of grains alongside protein and veggies. Vary your sources.
– For sides, stick to 1/4 – 1/2 cup portions per person. Fill half the plate with vegetables.
– For rice bowls or stir fries, opt for a 1/2 cup rice base topped with lots of extras like greens, lean protein, avocado, etc.
– For sushi rolls, stick to 1-2 rolls made with brown rice and loaded with veggies, along with miso soup or salad.
– For snacks, bake small rice cakes topped with a smear of nut butter and fruit or make mini onigiri with tuna and seaweed.
With attention and awareness, it’s totally possible to fit reasonable amounts of basmati rice into a balanced eating pattern.
Low Calorie Basmati Rice Recipe Ideas
Here are some flavorful recipes using basmati rice as a lower calorie option:
Cauliflower Fried Rice
Ingredients:
– 1 head cauliflower, riced
– 1 tbsp sesame oil
– 1 shallot, diced
– 2 garlic cloves, minced
– 1 cup chopped veggies (carrots, cabbage, snap peas)
– 2 eggs, scrambled
– 2 green onions, sliced
– 1/4 cup reduced sodium soy sauce
– Sesame seeds to garnish
Directions:
1. Heat oil in a skillet over medium high heat. Add shallot and garlic and cook 1-2 minutes.
2. Add riced cauliflower and veggies. Cook 5 minutes, stirring frequently.
3. Push cauliflower to the side of the pan. Add eggs and scramble until set.
4. Combine with cauliflower and add green onions and soy sauce.
5. Cook 1-2 minutes more. Top with sesame seeds.
Coconut Curry Chicken & Rice
Ingredients:
– 1 lb boneless skinless chicken breasts, diced
– 1 cup light coconut milk
– 1 tbsp Thai red curry paste
– 1 cup diced onion
– 1 cup diced carrots
– 1 cup chopped spinach
– 1/2 cup cooked brown basmati rice
– Chopped cilantro, lime wedges for garnish
Directions:
1. In a skillet, cook chicken until no longer pink, 5-6 minutes. Remove from pan.
2. Add coconut milk, curry paste, onions and carrots. Simmer 10 minutes.
3. Add spinach and cooked chicken. Heat through 1-2 minutes.
4. Serve curry over 1/2 cup rice per person. Garnish with cilantro and lime.
Shrimp & Vegetable Rice Bowl
Ingredients:
– 12 oz shrimp, peeled and deveined
– 1 zucchini, chopped
– 1 red bell pepper, chopped
– 1 cup edamame beans
– 1 tbsp olive oil
– 1 clove garlic, minced
– 1 tbsp low sodium soy sauce
– Juice of 1 lime
– 1/4 cup chopped cilantro
– 1/2 cup cooked brown basmati rice
Directions:
1. In a skillet, cook shrimp 2-3 minutes until pink. Remove from pan.
2. Heat oil and add zucchini, bell pepper, edamame and garlic. Cook 5 minutes.
3. Return shrimp to pan with soy sauce and lime juice. Cook 1 minute more.
4. Serve veggie shrimp mixture over 1/2 cup rice. Top with cilantro.
Storing and Reheating Basmati Rice
Properly storing and reheating leftover rice can help maximize both safety and quality:
– Let rice fully cool before storing. Divide into shallow airtight containers.
– Refrigerate rice within 1-2 hours of cooking. Use within 3-5 days.
– Freeze rice for longer term storage. Portion into freezer bags or containers. Use within 3 months.
– When reheating, add a little water or broth to return moisture lost through evaporation.
– Use the stove, microwave or rice cooker for best results. Ovens tend to dry out rice.
– Stir periodically and reheat rice to at least 165°F to ensure safety when consuming.
– Avoid reheating rice more than once. The texture and flavor deteriorate with multiple reheatings.
– Add fresh ingredients like chopped herbs, vegetables or marinades to boost flavor when reheating.
Following proper storage methods and reheating in moisture can help maintain the delicious taste and texture of basmati rice over time.
Common Questions
Is basmati rice healthy?
Basmati rice is relatively healthy as far as rice options go, with a lower glycemic index and high fiber content if eating brown basmati. It provides carbohydrates, a small amount of plant-based protein, fiber and B vitamins.
Is basmati rice gluten free?
Yes, basmati rice is naturally gluten free. This makes it a good grain option for people with celiac disease or gluten intolerance.
What’s the difference between white and brown basmati rice?
Brown basmati rice retains the nutrient-rich bran layer that gets removed to make white rice. The bran gives it a light tan color, chewier texture and more fiber.
What is the healthiest way to cook basmati rice?
Steaming is one of the healthier cooking methods for rice. It prevents the addition of oils or fats that can increase calories. Rice cookers also provide consistent results.
Can you eat basmati rice on a low carb diet?
Strict low carb diets generally limit grain foods, but small 1/4-1/2 cup servings of basmati rice can potentially fit into a more moderate low carb eating plan.
Is reheated rice dangerous?
Rice should be reheated safely to 165°F and consumed promptly to prevent bacteria growth. Only reheat leftover rice once. Take precautions and rice is fine, but don’t let it sit at room temperature for long periods.
The Bottom Line
Cooked white basmati rice contains approximately 130 calories per 100g serving. This varies slightly between brown and white varieties, brands and cooking methods. Enjoy basmati rice in moderate portions as part of an overall healthy diet that focuses on whole foods like vegetables, fruits, lean proteins and fiber-rich grains. Be mindful of reheating rice safely and properly storing leftovers. With a little extra care, basmati rice can be deliciously enjoyed guilt-free.