Written by Rachael Link, MS, RD on might 15, 2020 — median reviewed by Jillian Kubala, MS, RD, Nutrition

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Basmati rice is a form of rice common in Indian and also South oriental cuisine.

Available in both white and also brown varieties, it’s well-known for its nutty flavor and pleasant aroma.

Still, you might want to recognize whether this long-grain rice is healthy and how the compares with other kinds that rice.

This short article takes a close look at basmati rice, examining its nutrients, health benefits, and also any downsides.


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Although the exact nutrients vary based on the specific form of basmati, each serving is usually high in carbs and also calories, and micronutrients like folate, thiamine, and selenium.

One cup (163 grams) of cooked white basmati rice consists of (1):

Calories: 210Protein: 4.4 gramsFat: 0.5 gramsCarbs: 45.6 gramsFiber: 0.7 gramsSodium: 399 mgFolate: 24% of the day-to-day Value (DV)Thiamine: 22% that the DVSelenium: 22% the the DVNiacin: 15% the the DVCopper: 12% the the DVIron: 11% of the DVVitamin B6: 9% of the DVZinc: 7% of the DVPhosphorus: 6% of the DVMagnesium: 5% of the DV

In comparison, brown basmati rice is slightly higher in calories, carbs, and fiber. It additionally provides an ext magnesium, vitamin E, zinc, potassium, and phosphorus (2).

summary

Basmati rice is typically high in carbs and also micronutrients favor thiamine, folate, and also selenium.


Potential wellness benefits

Basmati rice may be linked with several health and wellness benefits.

Low in arsenic

Compared through other varieties of rice, basmati is typically lower in arsenic, a heavy metal the can injury your health and potentially rise your threat of diabetes, love problems, and certain cancers (3).

Arsenic often tends to accumulate an ext in rice than in various other grains, which have the right to be specifically concerning for those that eat rice top top a consistent basis (4).

However, some studies have found that basmati rice from California, India, or Pakistan includes some the the lowest levels of arsenic, compared with various other rice ranges (5).

Furthermore, it should be detailed that brown rice arrays tend come be higher in arsenic 보다 white rice, as arsenic accumulates in the difficult outer bran layer.

May it is in enriched

White basmati rice is frequently enriched, meaning that specific nutrients are added during processing to assist boost the nutritional value.

This can make it simpler to meet your requirements for a range of important vitamins and minerals.

In particular, rice and other seed are often enriched through iron and also B vitamins choose folic acid, thiamine, and also niacin (6).

Some species are whole grains

Brown basmati rice is considered a entirety grain, definition that it contains all three components of the kernel — the germ, bran, and also endosperm.

Whole seed are connected with multiple health benefits. Because that instance, an evaluation of 45 studies tied totality grain intake to a lower risk of love disease, cancer, and also premature death (7).

Another review linked regular intake of totality grains, consisting of brown rice, with a reduced risk of type 2 diabetes (8).

What’s more, an 8-week examine in 80 civilization found the replacing polished grains with entirety grains lowered level of inflammatory markers (9).

summary

Basmati is reduced in arsenic than other species of rice and often enriched with essential vitamins and minerals. Brown basmati is also considered a entirety grain.


Unlike brown basmati, white basmati is a refined grain, meaning that it has been stripped the many an important nutrients throughout processing.

Some studies indicate that eating much more refined grains can negatively influence blood sugar control and also may be associated with a higher risk of type 2 diabetes (10, 11).

What’s more, a study in end 10,000 world linked dietary patterns that contained white rice to a higher risk of obesity (12).

Additionally, a research in 26,006 people linked white rice intake with a higher risk the metabolic syndrome, i beg your pardon is a group of conditions that deserve to increase your hazard of love disease, stroke, and type 2 diabetes (13).

These impacts may be due to white rice’s high number of carbs and also low amount of fiber compared with brown rice.

Therefore, if white basmati rice have the right to be took pleasure in in moderation, brown basmati might be a better overall alternative for her health.

summary

Refined grains prefer white basmati rice are associated with a higher risk of type 2 diabetes, obesity, and also metabolic syndrome. Thus, they’re best eaten in moderation.


Basmati rice is comparable to other varieties of brown or white rice in regards to nutrients.

Although really minute variations might exist in the calorie, carb, protein, and fiber counts between specific species of rice, it’s not sufficient to make much of a difference.

That said, basmati commonly harbors less arsenic, which may make that a great choice if rice is a clip in your diet (5).

As a long-grain rice, it’s also longer and also slimmer 보다 short-grain varieties.

Its nutty, floral aroma and soft, fluffy texture occupational well in plenty of Asian and also Indian dishes. The a particularly an excellent choice because that rice puddings, pilafs, and side dishes.

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summary

Basmati rice is nutritionally similar to other species of rice but boasts much less arsenic. Its distinctive taste, aroma, and texture make it a good match for oriental meals.