Grains & Cereals
🇬🇧 CoFID 2021 · 11-857
✦ High amylose: lowest GI white rice
✦ Distinctive 2AP fragrance
✦ Selenium and B vitamins
✦ Fluffy separate grain
Raw white basmati rice is the uncooked grain with high amylose starch that sets it apart from other white rices. Pre-cooking, it shows a concentrated nutritional profile; after cooking with 1.5 parts water it roughly doubles in weight. Its distinctive fragrance comes from 2-acetyl-1-pyrroline, a compound also present in pandan leaves and popcorn.
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Preparation note
Soak 30 minutes before cooking for the fluffiest result; rinse until water is clear. Soaking allows thorough, even hydration so grains cook separately rather than clumping.
Sources:
CoFID 2021
Where Rice, white, basmati, raw Stands Out
Macronutrients per 100g
1,495
kJ
Energy
8.10
g
Protein
83.7
g
Carbs
0.90
g
Fibre
0.50
g
Fat
0.10
g
Sugars
0.14
g
Saturates
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Phosphorus | 101 mg | 14% | |
| Potassium | 77.0 mg | 4% | |
| Chloride | 65.0 mg | 8% | |
| Magnesium | 21.0 mg | 6% | |
| Selenium | 16.0 µg | 29% | |
| Folate | 12.0 µg | 6% | |
| Calcium | 10.0 mg | 1% | |
| Iron | 1.73 mg | 12% | |
| Zinc | 1.40 mg | 14% | |
| Niacin (B3) | 1.20 mg | 8% | |
| Manganese | 0.740 mg | 37% | |
| Pantothenic Acid (B5) | 0.410 mg | 7% | |
| Copper | 0.270 mg | 27% | |
| Thiamin (B1) | 0.130 mg | 12% | |
| Vitamin B6 | 0.100 mg | 7% | |
| Vitamin E (alpha-TE) | 0.060 mg | 1% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.160 g | — | |
| Monounsaturated fat | 0.140 g | — | |
| Sucrose | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.10 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-6 (Linoleic acid) | 0.150 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.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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