Basmati Rice 101: Benefits, Calories and Nutritional Value

Mixing cold rice with washing powder

Basmati rice, a type of rice fed by the snowy waters of the Himalayan Mountains, is longer and larger than conventional rice types. Rice with a semi-matt, translucent color is among the types of self-flavored riceThe word basmati means “perfume, perfumed” in Sanskrit. This is the reason why basmati rice became a prince in a very special land, even in his homeland, requiring very special conditions.

It is a rare type of rice. That’s why for many years, it only adorned the table of the nobility in the Southeast Asian region. Due to its low starch content, it cooks in grains and enchants with its wonderful aroma while cooking.

Unfortunately, it is not possible to grow this type of rice in Turkey as it requires special climatic conditions. Basmati rice grows in temperate climates with plenty of water. The harvest of basmati rice, which is planted between May and July according to the climatic conditions of the geography where it is grown, is done between November and January.

What Is Basmati Rice? What are the features?

  • Basmati rice resembles another type of rice, jasmine rice, but has a lighter flavor.
  • Basmati rice, which has two types, white and brown, is a type of rice that has very low numbers in terms of glycemic index. That’s why it is especially added to diet lists.
  • It is also known as the only type of rice that can stretch to twice its size when cooked. It wants plenty of water while it is growing, while it is cooking. Therefore, it needs more water than the amount of water used when making rice with normal rice.
  • Even though it is cooked with plenty of water, grains remain after cooking.
  • Being a monoculture plant that can only grow in a certain region; It is said to be a very spoiled rice because of its special weather, water and soil conditions.

Basmati Rice Calories and Nutritional Information

  • Basmati rice is rich in content and has ideal nutritional values, as it grows on soils fed by abundant mineral and vitamin waters flowing from the Himalayas:
  • In 100 grams of uncooked basmati rice 364 calories, 0.40% crude fiber, 6.4 grams protein, 23 mg sodium, 78.89 grams carbohydrates, 115 mg potassium, 1.29 grams fat, 28 mg calcium, 42.9 mg iron and 78.49 mg of starch.
  • In addition, this type of rice, which contains five times more vitamin E, two times more dietary fiber and three times more magnesium than white rice, retains its nutritional values ​​when cooked.
  • It is the type of rice with the lowest sugar content. Considering its nutritional values, it is a rice that should be consumed by those who want to gain and lose weight in a healthy way.
  • At the same time, it should be on the menu of regular sports and professional athletes.
  • It can be easily consumed before performance-based sports activities, as it provides rapid energy production and long-term energy in the body.

What Are the Benefits of Basmati Rice?

  • Basmati rice does not contain gluten.
  • Therefore, it is both healthier and does not have an allergenic effect compared to other types of rice. Celiac patients and those with gluten intolerance can consume it.
  • Thanks to its low glycemic index, it helps to keep blood sugar balanced.
  • Again, with its low glycemic index, it provides a feeling of satiety for a longer time.
  • It prevents the formation of kidney stones.
  • Since it consists of complex carbohydrates, which are healthier instead of simple carbohydrates, it provides faster and longer-lasting energy to the body. Therefore, it is preferred in sports nutrition.
  • Magnesium and iron minerals in its content ensure the protection of heart health.
  • Due to its very low starch content, it is digested much faster than other types of rice. Therefore, it facilitates digestion, is effective in the rapid operation and protection of the intestines.

What diseases does basmati rice prevent?

  • Thanks to this beneficial rice, you can stay away from kidney diseases.
  • It is very effective in preventing diabetes.
  • It eliminates the problem of constipation.
  • Stomach cramps and gas are prevented.
  • It prevents serious problems such as heart attack and vascular occlusion.
  • If you want to live with a stronger body; It is recommended to add basmati rice to your life.

How to Consume Basmati Rice?

  • There are many recipes made with this delicious, healthy, healthy rice. Of course, at the beginning of these recipes is rice pilaf, which is the crown of the table.
  • When making pilaf with basmati rice, it should be kept in mind that it needs more water than other rices, it can grow at least twice its size, and it should be taken into account in recipes. It is compatible with many spices and this increases the flavor variety of the dishes. For those wondering, let’s take a look at the amazing flavors made with basmati rice.
  • You can prepare full-fledged rice pudding using basmati rice. When cooked, it grows in size and takes on a special consistency with milk. With this type of rice, you can serve rice pudding that will remain on your palate.
  • If you want to make stuffing; You can use basmati rice. Basmati rice may be what you’re looking for for delicious stuffed fillings that leave a long lasting impression on the palate.
  • You can serve rice pilaf in different ways. If you wish, you can also use basmati rice, which you will use in chicken rice recipes, for vegetable rice recipe.
  • Those who want to prepare a colorful rice pilaf can add a pinch of turmeric to the rice cooked with basmati rice at the last step.
  • You can add peas, chickpeas, carrots, potatoes, zucchini, eggplant and various spices to rice pilaf to balance vegetables and carbohydrates.


Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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