Rice is a staple food for nearly half of the world’s population. It’s versatile, easy to cook, and pairs well with many dishes. Basmati rice is a popular variety known for its nutty aroma, fluffy texture, and elongated grains.
Quick Answer
A 1⁄2 cup of uncooked basmati rice contains about 160 calories.
Calories in Different Types of Basmati Rice
There are a few different types of basmati rice, which can vary slightly in their calorie content:
- White basmati rice: 160 calories per 1⁄2 cup uncooked
- Brown basmati rice: 160 calories per 1⁄2 cup uncooked
- Aged basmati rice: 160 calories per 1⁄2 cup uncooked
- Sprouted basmati rice: 150 calories per 1⁄2 cup uncooked
As you can see, the calorie difference is minimal. Sprouted basmati rice is slightly lower in calories because some of the carbs have been used up during the sprouting process.
Nutrition Information
Here is the full nutrition information for 1⁄2 cup of uncooked white basmati rice:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Carbohydrates | 34 g |
| Protein | 3 g |
| Fat | 0.5 g |
| Fiber | 0.4 g |
As you can see, the majority of calories in basmati rice come from carbohydrates. Rice is mostly made up of starch, which is a type of complex carb. It also provides a small amount of plant-based protein.
Cooked Rice Has More Calories
It’s important to note that the calorie count refers to uncooked rice. When rice is cooked, it absorbs water which causes it to expand in size. This means that 1⁄2 cup of uncooked rice will yield more once it’s cooked.
On average, 1⁄2 cup of uncooked basmati rice makes about 1 cup of cooked rice. So if you start with 1⁄2 cup uncooked (160 calories), you’ll end up with about 1 cup cooked (around 320 calories).
The exact amount can vary depending on how much water is absorbed during cooking. But in general, cooked rice contains about 2x as many calories as uncooked rice per cup.
Cooking Methods Don’t Change Calories
You can cook basmati rice in a variety of ways – boil it in water, use a rice cooker, or bake it in the oven. However, the cooking method doesn’t significantly impact the calorie content.
As long as you start with the same amount of uncooked rice, the end result should have roughly the same number of calories whether you choose to boil, bake or steam it.
Compare to Other Types of Rice
Here’s how the calorie count of basmati rice compares to other popular varieties:
| Rice Type | Calories (per 1⁄2 cup uncooked) |
|---|---|
| Basmati rice | 160 |
| Jasmine rice | 160 |
| Arborio rice | 180 |
| Brown rice | 150 |
| White rice | 170 |
| Wild rice | 110 |
Brown and wild rice tend to be a bit lower in calories than white rice varieties. But overall, most types of rice have a fairly similar calorie profile when portion sizes are equal.
Tips for Serving Basmati Rice
Here are some tips for enjoying basmati rice as part of a healthy diet:
- Pay attention to portion sizes. While 1⁄2 cup uncooked is a reasonable amount, it’s easy to overeat calorie-dense cooked rice.
- Try mixing basmati rice with cauliflower rice. This reduces the total carbs and calories per serving.
- Pair rice with plant-based proteins like beans or tofu to make it a balanced meal.
- Add plenty of vegetables like broccoli, carrots or peas to boost nutrition.
- Go easy on high-calorie add-ons like butter, cheese or creamy sauces.
- Use herbs, spices and lemon for flavor instead of too much oil or salt.
Health Benefits
Despite the carbs and calories, basmati rice can be part of a healthy diet when eaten in moderation. Some of the potential health benefits include:
- Good source of energy: The carbohydrates in basmati rice provide an efficient source of energy for the body and brain.
- Contains antioxidants: Like other whole grains, basmati rice contains beneficial antioxidants including ferulic acid and phenolics.
- Low glycemic index: Basmati rice has a lower glycemic index than other rice types, meaning it won’t spike your blood sugar as quickly.
- Rich in B vitamins: It provides B vitamins like thiamine, niacin and folate which support metabolic health.
- High in selenium: Basmati rice contains the antioxidant mineral selenium, which plays a role in thyroid and immune function.
Overall, basmati rice can be enjoyed as part of a balanced diet that also includes plenty of vegetables, lean protein, and healthy fats. Moderating your portions and making nutritious accompaniments is key.
Conclusion
To sum up, 1⁄2 cup of uncooked basmati rice contains around 160 calories. Once cooked, that amount doubles to around 320 calories per cup. While rice is high in carbs, it can be included as part of a well-rounded diet when paired with nutritious foods like veggies, beans, nuts and seeds. Enjoying basmati rice in sensible portions provides energy, nutrients, and antioxidants without too many calories. Just be mindful of serving sizes to keep calories under control.