Written through Rachael Link, MS, RD on may 15, 2020 — medically reviewed by Jillian Kubala, MS, RD, Nutrition

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Basmati rice is a kind of rice common in Indian and also South oriental cuisine.

Available in both white and also brown varieties, it’s recognized for its nutty flavor and also pleasant aroma.

Still, you might want to know whether this long-grain rice is healthy and how it compares with various other kinds that rice.

This write-up takes a near look in ~ basmati rice, assessing its nutrients, health and wellness benefits, and any downsides.


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Although the precise nutrients vary based on the specific form of basmati, every serving is typically high in carbs and also calories, as well as micronutrients prefer folate, thiamine, and also selenium.

One cup (163 grams) of cook white basmati rice has (1):

Calories: 210Protein: 4.4 gramsFat: 0.5 gramsCarbs: 45.6 gramsFiber: 0.7 gramsSodium: 399 mgFolate: 24% that the day-to-day Value (DV)Thiamine: 22% the the DVSelenium: 22% that the DVNiacin: 15% that the DVCopper: 12% that the DVIron: 11% that the DVVitamin B6: 9% that the DVZinc: 7% that the DVPhosphorus: 6% of the DVMagnesium: 5% of the DV

In comparison, brown basmati rice is slightly higher in calories, carbs, and fiber. It also provides an ext magnesium, vitamin E, zinc, potassium, and also phosphorus (2).

summary

Basmati rice is commonly high in carbs and micronutrients favor thiamine, folate, and selenium.


Potential health benefits

Basmati rice might be connected with several health benefits.

Low in arsenic

Compared with other species of rice, basmati is usually lower in arsenic, a heavy metal the can injury your health and also potentially rise your threat of diabetes, love problems, and particular cancers (3).

Arsenic often tends to accumulate more in rice 보다 in various other grains, which have the right to be an especially concerning because that those who eat rice top top a regular basis (4).

However, some studies have discovered that basmati rice indigenous California, India, or Pakistan contains some that the lowest levels of arsenic, contrasted with other rice arrays (5).

Furthermore, it should be provided that brown rice varieties tend to be higher in arsenic than white rice, as arsenic accumulates in the hard outer bran layer.

May be enriched

White basmati rice is often enriched, an interpretation that details nutrients are added during handling to help boost the nutritional value.

This have the right to make it simpler to fulfill your requirements for a variety of important vitamins and minerals.

In particular, rice and also other grains are often enriched with iron and B vitamins favor folic acid, thiamine, and niacin (6).

Some varieties are whole grains

Brown basmati rice is thought about a whole grain, definition that it includes all three components of the kernel — the germ, bran, and also endosperm.

Whole grains are linked with multiple health and wellness benefits. For instance, an evaluation of 45 research studies tied whole grain intake come a lower risk of heart disease, cancer, and also premature death (7).

Another review associated regular input of whole grains, including brown rice, through a lower risk of type 2 diabetes (8).

What’s more, one 8-week research in 80 human being found the replacing sleek grains with whole grains lowered level of inflammatory mite (9).

summary

Basmati is reduced in arsenic 보다 other species of rice and also often enriched with important vitamins and minerals. Brown basmati is also considered a entirety grain.


Unlike brown basmati, white basmati is a polished grain, definition that it has actually been stripped of many beneficial nutrients during processing.

Some studies imply that eating more refined grains can negatively influence blood street control and also may be associated with a higher risk of form 2 diabetes (10, 11).

What’s more, a research in end 10,000 human being linked dietary patterns that contained white rice to a greater risk of weight problems (12).

Additionally, a examine in 26,006 people associated white rice intake with a greater risk the metabolic syndrome, which is a group of conditions that deserve to increase your risk of heart disease, stroke, and form 2 diabetes (13).

These results may be due to white rice’s high number of carbs and also low amount of fiber compared with brown rice.

Therefore, while white basmati rice deserve to be delighted in in moderation, brown basmati may be a much better overall choice for your health.

summary

Refined grains favor white basmati rice are associated with a greater risk of form 2 diabetes, obesity, and metabolic syndrome. Thus, they’re best eaten in moderation.


Basmati rice is comparable to other species of brown or white rice in terms of nutrients.

Although really minute variations may exist in the calorie, carb, protein, and fiber counts between specific species of rice, that not sufficient to make much of a difference.

That said, basmati typically harbors less arsenic, which may make it a great choice if rice is a clip in her diet (5).

As a long-grain rice, it’s additionally longer and slimmer than short-grain varieties.

Its nutty, floral aroma and soft, fluffy texture occupational well in countless Asian and Indian dishes. It’s a particularly an excellent choice because that rice puddings, pilafs, and also side dishes.

See more: Does Hot Sauce Have To Be Refrigerated ? Refrigerating Hot Sauce: The Fact And Fiction

summary

Basmati rice is nutritionally similar to other species of rice however boasts less arsenic. Its distinct taste, aroma, and texture do it a great match for asian meals.