✦ Lowest GI among white rices
✦ Fluffy separate grains
✦ Aromatic fragrance
✦ Moderate selenium
Boiled white basmati rice is the cooked form of the aromatic long-grain rice from the Indian subcontinent. Its high amylose starch content gives it one of the lowest glycaemic indices among white rices and separate, fluffy grains. Cooking adds water, diluting raw nutrient concentrations.
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Preparation note
Ideal for serving with Indian or Middle Eastern dishes; the dry, fluffy texture absorbs sauces without becoming mushy. Cool and refrigerate leftovers promptly.
Sources:
CoFID 2021
Where Rice, white, basmati, boiled in unsalted water Stands Out
Macronutrients per 100g
498
kJ
Energy
2.80
g
Protein
26.5
g
Carbs
0.60
g
Fibre
0.70
g
Fat
0.16
g
Saturates
0.01
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 50.0 mg | 6% | |
| Phosphorus | 30.0 mg | 4% | |
| Potassium | 15.0 mg | 1% | |
| Calcium | 14.0 mg | 2% | |
| Magnesium | 6.00 mg | 2% | |
| Selenium | 5.00 µg | 9% | |
| Folate | 5.00 µg | 3% | |
| Zinc | 0.400 mg | 4% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Manganese | 0.200 mg | 10% | |
| Pantothenic Acid (B5) | 0.160 mg | 3% | |
| Copper | 0.100 mg | 10% | |
| Iron | 0.080 mg | 1% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Vitamin E (alpha-TE) | 0.020 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.270 g | — | |
| Monounsaturated fat | 0.140 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.500 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (Alpha-linolenic acid) | 0.010 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
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