Basmati rice: properties, nutritional values, calories

Basmati rice is a variety of rice very common in Asian cuisine, known for its greater aroma than the classic rice.

In addition to the scent and taste, what are the differences with normal rice and its properties? Let's find out better.


  • What is Basmati Rice
  • What is the difference between regular rice and basmati rice?
  • Calories and nutritional values ​​of basmati rice
  • How to cook basmati rice
  • Basmati rice recipes


What is Basmati Rice

Basmati rice it is a variety of rice with a long and thin grain, particularly fragrant, so much so that in Hindi the name "basmati" means "queen of fragrance".

Especially popular in Asian cuisine, it comes grown mainly in India and Pakistan and in some regions of the United States.


What is the difference between regular rice and basmati rice?

Le characteristics of basmati rice they are quite similar to those of regular rice.

However, basmati rice is more aromatic and, if the glycemic index of rice is worrying, it presents a lower glycemic index than normal ricetherefore, it has less impact on blood sugar and is preferable in case of hyperglycemia or diabetes 2.

To further reduce blood sugar spikes, it is helpful opt for the wholemeal basmati rice.

Also, it would seem less rich in arsenic, a potentially toxic metal that tends to accumulate in rice.


Calories and nutritional values ​​of basmati rice

  • 100 g of basmati rice provide:
  • 356 kcal
  • 6,7 g protein 
  • 1,1 g fat
  • G carbohydrates 77,8
  • Sugars 0 g


How to cook basmati rice

Before cooking basmati rice, to ensure that the beans remain solid and well separated, it is appropriate rinse it under running water and eventually leave it to soak for at least half an hour, in order to remove the starch.

As for normal rice, the most practical cooking of basmati rice is certainly boiling, for which about 10 minutes will be enough.

Alternatively, Basmati rice can be steamed, but in this case the cooking times will be longer.


Basmati rice recipes

There are many possible recipes with basmati rice: this type of rice comes with long, firm and well separated grains, therefore, not suitable for soups or risottos, but perfect for making salads or as an accompaniment to meat, fish and / or vegetables. A basmati risotto it wouldn't be a risotto because the grains wouldn't bind in the way we're used to.

Basmati has a rather intense aroma, for this, basmati in white is great as part of a single dish with fish or meat and vegetables, enriched with salt, aromatic herbs and spices, such as curry, paprika, turmeric and pepper.

Furthermore, it can be useful for making Cantonese rice, a typical dish of Chinese cuisine based on rice, peas, eggs, chicken or shrimp and vegetables. Or for an Indian basmati rice: with clarified butter, cardamom and cloves.


More articles on rice

What are the varieties of rice

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Bibliography and sources

Arsenic and Rice: Translating Research to Address Health Care Providers’ Needs, The Journal of pediatrics

Glycemic Index Research and GI News, The University of Sidney


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