Basmati rice – calories in 100g, nutrients, & benefits

basmati rice

Just by looking you can’t tell the difference between basmati rice and normal long rice grain, they will look almost the same but there is one major difference that will help you identify basmati rice. Basmati word is derived from Hindi literature and it literally means “fragrant”. So by just taking one sniff of a rice grain, you will be able to identify basmati rice with the help of smell.

Basmati rice also comes in various colors such as brown basmati & red basmati they get these intense colors from its other layer known as “Bran”. If you remove bran you will get white rice which is a refined grain.

Basmati is grown in India and various parts of South Asia but India accounts for 65% of international trade in basmati rice. Many people say and consider white rice as a bad carbohydrate since it loses its all nutrients when the bran and germ are removed so for that reason they are low in fiber when compared to brown rice still whatever people may say but white rice is still added nutrients like vitamin B and iron so for that reason, people want to know is basmati rice healthy, nutritional. This article will help you understand basmati rice’s pros and cons easily so you can decide for yourself.

It comes in many different colors but white and brown are primary both of them have nutty and starchy flavors. Its high in calories and nutrients compared to other rice but it offers a low glycemic index which makes it a better option for a person suffering from diabetes.

Nutritional value for 100 gram serving of basmati rice

Exact nutritional value will varies based on type of basmati. Nutritional value as per

NutrientValue per 100g (Cooked)
Saturated Fats0.09g
Monounsaturated Fats0.128g
Polyunsaturated Fats0.122g

Basmati rice offers high nutritional value that makes it a good choice to be included in the health plan it offers a high number of micronutrients and macronutrients it also contains various minerals and vitamins such as copper, calcium, zinc, potassium, and magnesium, and vitamins B1, B6.

People will say that rice is bad carbs but Asian people include rice in their everyday meal but you don’t see them complaining about there health. Here are some of the benefits why basmati is a healthy choice..

Benefits of Basmati rice

  1. diabetes friendly

People suffering from diabetes are often forbidden by a doctor not to eat rice this may seem the right choice but rice lovers can’t do that but there is a piece of good news for them, according to many research basmati is said to be low in glycemic (GI will depend on where its produced, and how its produced). There are various types of rice and their GI can range from 50 to 100 and compare to that basmati is low in GI.

Low glycemic is essential for a person suffering from diabetes while offering a low glycemic index also offers a good amount of carbohydrates, fiber, and protein. So when you consume basmati it won’t add to your blood sugar level hence there won’t be a spike in your insulin level.

2. Heart Health

Basmati contains a lower level of saturated fat and that means it’s healthy for your heart. Unsaturated fat also presents in basmati but it has less bad cholesterol that will help prevent clotting in your body. Apart from that basmati will provide a good amount of fiber and it will help you achieve good cardiovascular health.

White basmati isn’t a whole grain but eating brown basmati which is whole grain will help you reduce blood cholesterol level and will also help you reduce blood pressure (A risk factor to your cardiovascular health).

3. Helps in weight loss

Rice has been said to be one of the causes of weight gain but that isn’t the case with basmati rice, as basmati offers a good amount of fiber and for fiber to breakdown in your body takes time and in turn, will make you feel fuller and will help you go without food for longer period thus, in turn, helping you control your appetite and reducing calories intake. Reduction in calorie intake will help you lose weight but don’t just rely on basmati to lose weight, incorporate healthy habits or try cycling, jumping rope to torch down extra calories.

4. Reducing the risk of cancer

Intake of high fiber in your diet has been linked to the prevention of various types of cancer especially colon cancer. Brown basmati rice has more fiber content than white basmati and about 20% more compared to any other brown rice. So intake of a cup of basmati rice will surely reduce your chances of suffering from various types of cancer.

5. Digestion

A low fiber diet has been linked to problems like constipation and digestion problem. Basmati rice can help you with that as it offers easily soluble fiber which will help in smooth movement in your digestion system so for a person suffering from digestion problem or constipation taking a fiber-rich diet will help them a lot.


As eating basmati good for your health I would suggest eating brown basmati as white basmati is refined meaning it has been stripped of some valuable nutrients. Some study has shown that eating refined grain can have a negative affect. White rice is also low in fiber and high in carbs. You will lead to better health if you eat brown basmati regularly instead of white. There won’t be a change in calorie intake but the benefits and taste will surely satisfy your hunger and will be good for your health.

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