Calories in White Basmati Rice

The free-flowing cooked grains of Basmati rice and its distinctive aroma make this rice a top quality one. Basmati rice can be easily identified with its long but slender grains and typical fragrance. No other type of rice has long grains like Basmati. Moreover, when cooked, the grains do not stick to each other. Each and every grain can be separated.

This gives lightness and fluffiness to the cooked rice and this makes Basmati rice quite different from regular rice. Basmati rice is used to make 'pulao' or 'biryani', which keeps you satiated for a longer period of time. If the question 'how many calories are there in white Basmati rice' is swirling in your mind, then scroll down to see the answer.

• 1/4th cup (uncooked) white Basmati rice contains about 150 calories.
• 1 serving of white Basmati rice offers about 150 calories.
• 1 cup (200g) of cooked white Basmati rice contains about 205 calories.

• About 50g of Kohinoor white Basmati rice contains 185 calories
• 1 serving (about 250g cooked) of white Basmati rice pulao contains approximately 335 calories.
• 1 serving (125g) of vegetable biryani made with white Basmati rice contains about 148 calories.
• 1 serving (50g) of brown Basmati rice contains about 177 calories.

It should be noted that calories in rice may vary slightly according to the brand. Similarly, calories in pulao or biryani may vary according to the ingredients used and the method of preparation as well.

While considering the overall effect of a certain type of food in diet, you need to take into consideration the nutrition facts of that food along with calories. Here follows information on the white Basmati rice nutrition facts.

1 cup (about 200g) of white Basmati rice contains negligible amount of fat. Total fat in this dish is just 0.44g. It does not contain sodium, saturated fat and cholesterol. It provides 4.2g of protein. This rice is high in carbohydrates. It contains 44.5g carbohydrates.

This is the reason why it keeps you satiated for a longer period of time. About 90% of calories are obtained from carbs. This rice is a good source of energy.

Combining the rice with vegetables, curry or lean chicken/meat can help increase the amount of protein, good fat and fiber in diet. Basmati rice nutrition plays an important role in overall health of an individual as it contains essential B vitamins like thiamine and niacin and the important mineral iron.

If you consider nutrition facts of brown Basmati rice, you would come to know that it is healthier than white Basmati rice. A number of nutrients are lost while processing the rice to make it white. Bran that protects the kernel is retained in brown rice. Bran is rich in various essential nutrients. Brown Basmati rice is therefore richer in fiber, vitamins and minerals than white Basmati rice.

Carbs in Basmati rice keep you active and energetic throughout the day. It being free of fat and cholesterol, does not increase the risk of heart diseases. B vitamins promote the metabolism of amino acids and carbs. They promote heart health, normal muscle function and strengthen your nervous system.

Iron from the rice helps prevent anemia. It improves blood composition and helps strengthen the immune system. Niacin improves your digestive health. The vitamins and minerals promote healthy and glowing skin. They ensure proper growth and good appetite. The rice does not contain sodium and hence does not cause abnormal fluctuations in blood pressure levels.

Those who have been diagnosed with gluten allergy can consume basmati rice as it is gluten free. The glycemic index of white Basmati rice is 58. It belongs to the group of foods with medium glycemic index. Diabetic people can consume this rice in moderation.

It is necessary to know the nutrients and calories in food that we regularly eat. Calories in white Basmati rice can lead to weight gain, if the rice is consumed in excessive quantities. While reaping the health benefits of Basmati rice, it is necessary to combine the rice with other healthy foods.

Eating only carb rich or protein rich foods would not improve your health. The diet should provide you all necessary nutrients in correct proportions. A balanced diet is the secret of long-lasting energy and healthy life.