Basmati Rice Nutrition Benefits and Facts

Nutritional summary

Basmati rice is characterized by a high proportion of amylose (a type of starch that is more resistant to digestion), which helps it maintain a medium-to-high quality classification for blood sugar management compared to other white rice varieties .
Cooking methods significantly influence its metabolic impact, with stewing or microwaving helping the grain retain its structure and favorable starch profile more effectively than some traditional boiling methods .
Basmati rice typically contains lower levels of inorganic arsenic (a toxic element naturally absorbed from soil and water) compared to many other rice varieties, though levels can vary based on the specific region of cultivation .
Early research suggests that Pakistani and Indian Basmati varieties may have a lower glycemic index (a measure of how quickly a food raises blood sugar) than standard white rice, particularly when prepared using modern cooking techniques like the microwave .

Interesting fact

The name 'Basmati' derives from the Sanskrit word 'vasmati', meaning 'fragrant', and it is traditionally aged for months to intensify its aroma and reduce moisture content.

Standout nutrients

ACE

SOURCE

Selenium

ACE

SOURCE

Copper

ACE

SOURCE

Manganese

GREAT

SOURCE

Iron

351

kcal per 100g

Protein8.10g

Fat0.50g

Carbs83.6g

Fiber0.90g

Sugar0.10g

Fat breakdown

Polyunsat0.16g

Monounsat0.14g

Saturated0.14g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow Fodmap

Sustainability

Moderate

Rice production is water-intensive and a significant source of methane emissions.

Confidencehigh

Storage

Airtight Container

1–2 years

Store in a cool, dry place

Flavour

Data & Sources

Harmonized from 1 validated source

McCance & Widdowson

1 contributing source food

Claim citations

Effects of Cooking Techniques on the Nutritional Profile, Glycemic Index, and Sensory Evaluation of Rice: A Systematic Review - PMC

[1]pmc.ncbi.nlm.nih.gov

Nutritional Properties of Rice Varieties Commonly Consumed in Italy and Applicability in Gluten Free Diet - PMC

[2]pmc.ncbi.nlm.nih.gov

Content of Toxic Elements in 12 Groups of Rice Products Available on Polish Market: Human Health Risk Assessment - PMC

[3]pmc.ncbi.nlm.nih.gov

[PDF] Arsenic in Rice and Rice Products Risk Assessment Report | FDA

[10]www.fda.govfda.gov

Coverage

Nutrients

FoodCompass

37.3

Version

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