Basmati Rice (Cooked) Calories and Nutrition
Also known as: Steamed white rice, Plain rice, Chawal
1 medium bowl (~150 g) of Basmati Rice (Cooked) contains 194 calories, 4g protein, 42g carbs and 0.4g fat — a vegan dish in the rice dishes category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 medium bowl (~150 g) |
|---|---|---|
| Calories | 129 kcal | 193.5 kcal |
| Protein | 2.67 g | 4 g |
| Carbs | 27.99 g | 42 g |
| Fat | 0.28 g | 0.4 g |
| Fiber | 0.4 g | 0.6 g |
| Sugar | 0.05 g | 0.1 g |
| Sodium | 245 mg | 367.5 mg |
| Saturated fat | 0.08 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
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How Basmati Rice (Cooked) fits in your diet
A 1 medium bowl (~150 g) of basmati rice (cooked) contributes about 10% of a 2,000-kcal daily target and roughly 8% of an average adult's 50 g daily protein floor. Typically made with basmati rice, water.
Long-grain basmati rice boiled or steamed plain. The default rice served with curries, dal and biryani. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
Cuisine region: pan indian.
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Frequently asked questions
How many calories are in 1 bowl of cooked rice?
A 150 g medium bowl of cooked basmati has roughly 195 kcal. A smaller 80 g katori is about 105 kcal, and a full 195 g cup is about 255 kcal.
Is basmati rice better than regular rice for weight loss?
Basmati has a lower glycemic index (≈55) than most other white rices (≈70+), causing a slower glucose rise. Calorie-wise they are nearly identical, so portion control matters more than rice type.
How much protein is in cooked rice?
A 150 g bowl of cooked rice has only about 4 g of protein. Rice is primarily a carbohydrate source — pair with dal, paneer or chicken for a complete meal.
Brown rice vs basmati rice for fitness?
Brown rice has 2–3× more fibre and slightly more protein than white basmati, with a similar calorie count. For fat loss and gut health, brown rice wins. For taste and digestibility, basmati wins.
Can I eat rice every day on a diet?
Yes — daily rice is fine on a diet as long as the total daily calorie budget is respected. Stick to one 100–150 g portion, prefer parboiled or brown rice if you have insulin resistance, and pair with protein and vegetables.
Sources
Nutrition values for basmati rice (cooked) are sourced from USDA FoodData Central (FDC 2708408). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026