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

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Basmati rice is a type of rice usual in Indian and South asian cuisine.

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

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

This article takes a nearby look at basmati rice, examining its nutrients, wellness benefits, and any downsides.

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Although the specific nutrients vary based on the specific kind of basmati, each serving is typically high in carbs and also calories, as well as micronutrients like folate, thiamine, and selenium.

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

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

In comparison, brown basmati rice is slightly greater in calories, carbs, and also fiber. It also provides much more magnesium, vitamin E, zinc, potassium, and also phosphorus (2).


Basmati rice is commonly high in carbs and also micronutrients choose thiamine, folate, and also selenium.

Potential health and wellness benefits

Basmati rice might be connected with several wellness benefits.

Low in arsenic

Compared through other species of rice, basmati is normally lower in arsenic, a heavy metal the can damage your health and also potentially boost your threat of diabetes, heart problems, and certain cancers (3).

Arsenic has tendency to accumulate more in rice 보다 in other grains, which have the right to be particularly concerning because that those who eat rice on a constant basis (4).

However, some studies have found that basmati rice indigenous California, India, or Pakistan has some the the lowest levels of arsenic, contrasted with other rice varieties (5).

Furthermore, it need to be listed that brown rice ranges tend to be higher in arsenic 보다 white rice, together arsenic accumulates in the difficult outer bran layer.

May it is in enriched

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

This can make it easier to satisfy your requirements for a variety of important vitamins and also minerals.

In particular, rice and also other grains are often enriched with iron and B vitamins prefer folic acid, thiamine, and niacin (6).

Some species are totality grains

Brown basmati rice is considered a whole grain, meaning that it consists of all three components of the kernel — the germ, bran, and also endosperm.

Whole seed are linked with multiple health benefits. For instance, an analysis of 45 studies tied totality grain intake to a reduced risk of heart disease, cancer, and also premature fatality (7).

Another review linked regular input of entirety grains, consisting of brown rice, with a lower risk of form 2 diabetes (8).

What’s more, an 8-week study in 80 civilization found that replacing polished grains with totality grains lowered levels of inflammatory markers (9).


Basmati is lower in arsenic than other varieties of rice and also often enriched with crucial vitamins and minerals. Brown basmati is likewise considered a whole grain.

Unlike brown basmati, white basmati is a sleek grain, an interpretation that it has actually been stripped that many an useful nutrients during processing.

Some studies imply that eating much more refined grains have the right to negatively affect blood sugar control and also may be associated with a higher risk of kind 2 diabetes (10, 11).

What’s more, a study in end 10,000 civilization linked dietary fads that included white rice come a greater risk of weight problems (12).

Additionally, a study in 26,006 people linked white rice intake with a greater risk of metabolic syndrome, i m sorry is a team of problems that deserve to increase your danger of love disease, stroke, and type 2 diabetes (13).

These results may be due to white rice’s high variety of carbs and low amount of fiber contrasted with brown rice.

Therefore, while white basmati rice deserve to be enjoyed in moderation, brown basmati might be a far better overall option for her health.


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

Basmati rice is comparable to other species of brown or white rice in terms of nutrients.

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

That said, basmati generally harbors less arsenic, which might make that a good choice if rice is a staple in her diet (5).

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

Its nutty, floral aroma and soft, fluffy texture occupational well in many Asian and Indian dishes. It’s a particularly good choice because that rice puddings, pilafs, and also side dishes.

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Basmati rice is nutritionally similar to other varieties of rice but boasts much less arsenic. Its unique taste, aroma, and also texture make it a good match for asian meals.