Basmati rice, white (cooked)
Lower glycemic index than most white rices thanks to its higher amylose content (typical values).
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Basmati rice, white for gym-goers
Per 100 g, basmati rice, white (cooked) provides 121 kcal, 3.5 g protein, 25.2 g carbohydrate (0.4 g fiber, 0.1 g sugars) and 0.4 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 160 g) comes to roughly 194 kcal and 5.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Basmati rice, white
Basmati is a long, slender, aromatic rice from the Indian subcontinent, listed here as white basmati cooked without salt. More amylose keeps the grains separate and, in typical testing, gives it a lower glycemic index than standard long-grain or jasmine rice. Per 100 g cooked it also has slightly fewer calories and a little more protein than ordinary white rice.
In a gym diet
Basmati sits between fast and slow carbs, which suits a meal a few hours before training when you want steady energy instead of a quick spike. It's fluffy and doesn't stick, so big meal-prep batches reheat without clumping. Low fat and fiber mean it fits a cut or a bulk depending on how much you serve. You'll need protein from elsewhere on the plate.
Preparation and cooking
Rinse basmati until the water runs clear and, if you have time, soak it for 20 to 30 minutes for long, separate grains. It expands to roughly three times its dry weight. Restaurant pilafs and biryanis often include butter or ghee, which adds real fat you'll need to log.
Buying and storage
Aged basmati tends to cook up longer and more fragrant. Make sure the pack says pure basmati, not a blend. Store dry rice airtight and away from pantry pests.
Things to watch
The lower GI varies with variety and cooking method, so don't treat it as a precise number. The usual advice on cooling leftover rice quickly applies here too.
Meal ideas
- Chicken tikka with basmati rice, cucumber raita and a side salad.
- Lentil dahl over basmati rice for a plant-based meal with complementary protein.
- Shrimp and pea pilaf using basmati, cooked with a teaspoon of oil only.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.9 g | #10 of 23 |
| Protein per 100 g | 3.5 g | #12 of 23 |
| Fiber per 100 g | 0.4 g | #21 of 23 |
| Lowest calories per 100 g | 121 kcal | #11 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
White bread, enriched
266 kcal · P 7.6 · C 50.6 · F 3.3
→Potato, baked, flesh and skin
93 kcal · P 2.5 · C 21.2 · F 0.1
→Tortilla, wheat flour
306 kcal · P 8.2 · C 50 · F 8
→Tortilla, corn
218 kcal · P 5.7 · C 44.6 · F 2.9
→Couscous (cooked)
112 kcal · P 3.8 · C 23.2 · F 0.2
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in basmati rice, white?
Basmati rice, white (cooked) has about 121 kcal per 100 g, or roughly 194 kcal per 1 cup cooked (160 g).
How much protein is in basmati rice, white?
About 3.5 g of protein per 100 g and 5.6 g per 1 cup cooked. That works out to 2.9 g per 100 kcal, so it's not primarily a protein source.
Is basmati rice, white good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is basmati rice lower GI than other white rice?
Published values typically put white basmati in the medium GI range, lower than many standard white or sticky rices, mostly because of its higher amylose content. Results vary between studies and brands, and eating it with protein, fat and vegetables lowers the meal's response further.
Do I need to soak basmati rice?
No, but soaking helps the grains cook evenly and lengthen without breaking, and it trims the cooking time a little. Rinsing alone already removes much of the surface starch that makes rice sticky.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.