Basmati Rice
Every 100 g of Basmati Rice contains 121 kcal and 24.4 g of available carbohydrate. Its glycemic index is 61 (Medium), the average of 6 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 22.3 (High).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Long-grain basmati is less sticky than short-grain rice and tends to have a lower glycemic index; choose it instead when you can.
Best preparation methods
Rinse it before cooking to remove surface starch and reduce clumping, and cook it in a moderate amount of water until just tender.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 121 kcal | 181.5 kcal |
| Protein | 3 g | 4.5 g |
| Carbohydrate | 25 g | 37.5 g |
| Available carbohydrate | 24.4 g | 36.6 g |
| Fat | 0.4 g | 0.6 g |
| Dietary fibre | 0.6 g | 0.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 8 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Basmati Rice good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 182 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Basmati Rice affect blood sugar?
Its glycemic index is 61 (Medium) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 22.3 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Basmati Rice?
A typical 150 g portion of Basmati Rice provides about 182 kcal, 4.5 g protein, 37.5 g carbohydrate, 0.6 g fat and 0.9 g fibre.
Approved value: average of 6 studies (range 50–80), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.