Basmati Rice Nutrition: Many people love to have rice in their meals. Some of them even can eat rice for the whole day or twice a day. And a lot are afraid of the intake of rice and the things they hear and believe. They believe that rice causes fats. So, we are going to share basmati rice nutrition with all of you.
If it is about fats and weight gain trouble you need not worry. As there are various kinds of rice you need to choose the correct one among them. Different varieties of rice come along in various colors, tastes, lengths, and most importantly nutrition.
The reason we should not avoid rice completely is because of the nutrition it gives our bodies. One will always need some amount of nutrition in you to keep that healthy body well maintained.
People most commonly the ones who focus on fitness more choose their rice according to their diet. Because if you have an intense workout routine of your body, it needs a maximum of 80 percent diet and 20 percent of workout.
Varieties of Rice
When we have to choose rice we always only think of brown and white rice. Though they vary and not the same, rice mostly doesn’t have different flavors of their own. That is the reason why all types of rice kind of goes with most of the recipes.
As we mentioned earlier rice varies in size, length and color we have a number of shades too. Usually, white rice is the most consumed rice and is on its own. While brown rice comes in different shades such as brown, purplish, reddish and even black in some parts.
Though we all are very aware of white rice and love them a lot, there is a higher demand for brown rice. Though in some of the western countries, they are popular because of the amazing health benefits they provide.
Even the lengths are further classified into three:
- The long-grain rice such as basmati rice.
- The medium grain rice such as arborio which is commonly used in every recipe as they are medium.
- And the short-grain rice such as sushi or American brown rice.
Whole grain or long grain is always best for a diet as it has its own and better benefits which we will let you know below.
Why Basmati rice?
For some people in India, Basmati Rice is only known for its fragrance as it smells delicious. The term Basmati in India means Full of fragrance. Not only the fragrance but also does it gives you the required nutrition.
It is all about basmati rice nutrition because at the end of the day we need to consume what our body needs. To make a healthy body running and to maintain it we require the nutrients. So why find other things when basmati rice can solve this purpose.
It not only just nitrifies our body but also adds up your meal. Also, it will make your tummy fill fast and eat less. Even this has white and brown basmati. And they have the following nutrition.
Basmati Rice Nutrition Value
Here are some very important factors for brown rice vs white rice.
We all are very much aware of the need for a particular calorie intake diet to work on our calories. Here the 3/4th cup of cooked basmati rice nutrition has about 150 calories. A huge amount of calories comes from its carbohydrates along with less amount of protein and also fat.
Comparatively, brown rice has way more fats because the outer layer bran is not removed. The germ is not removed which causes it to spoil faster and has a high amount of fats, fiber, and protein.
We have got to know by reading above that white basmati rice has low fat. It also has less cholesterol too which does not harm our body. Because while processing white rice the outer layer bran is removed which contains a maximum amount of the fats.
Because of this brown rice has extra fat content in it. Also, fats may depend on how well you prepare the rice. The preparation of rice can make a difference.
Even if you add rice in your breakfast cereal or any of your meals we recommend removing the water from the rice every single time after they have been properly cooked. It may also work for your weight loss as that water contains the removed extra starch which is not required for our body.
The exact protein
Though rice is not known for the protein, it does give us a protein of nearly 3 gram per serving. But not to ignore that 3 grams are the most valuable protein for our body. Because that is the protein our body needs. This is valuable because it has all the eight necessary amino acids in it.
Also, this long-grained rice is gluten-free which is a plus for gluten intolerants. They don’t have to seek medical advice for this and can easily relax and enjoy a small bowl of this rice.
Vitamins and Minerals
Normally basmati rice two of its Vitamin B which are thiamin and niacin. These can be very helpful to the metabolism of our body. Even the presence of 6 percent per serving of iron is added in basmati.
When it comes to vitamins and minerals as whole brown rice has more of these than white. It has the required Manganese, Copper, Magnesium and also Selenium. This is all present in the bran and germ of the brown rice.
Basmati Rice Nutrition Chart
The nutrition facts per serving (1 cup) 158 g.
|Basmati Rice||Brown Rice|
|Calroies – 205||Calories – 218|
|Calories From Fat – 4||Calories From Fat – 14.6|
|Total Fat – 0.4 g||Total Fat – 1.6 g|
|Sodium – 1.6 mg||Sodium – 2 mg|
|Potassium – 55 mg||Potassium – 154 mg|
|Total Carbs – 45 g||Total Carbs – 46 g|
|Fibre – 0.6 g||Fibre – 3.6 g|
|Protein – 4.3 g||Protein – 4.6 g|
|Calcium – 19.5 mg||Calcium – 19.5 mg|
In an overview, you can be relaxed and absolutely in no doubts while choosing to add basmati rice in your meals. To go with white or brown totally depends on you as both have their own set of benefits. So as basmati rice gives these amazing nutrition mentioned above don’t worry about excluding rice from your diet and enjoy the bowl without any worries.