✦ Whole grain with fibre and minerals ✦ High amylose: low GI ✦ Fragrant basmati aroma ✦ Manganese and selenium

Raw brown basmati is the uncooked whole grain, retaining its bran and germ. Pre-cooking figures show a concentrated profile of fibre, manganese, B vitamins, and selenium relative to the cooked product. Its high amylose content (which gives the characteristic fluffy separate grain) also contributes to its lower glycaemic impact.

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Preparation note

Soak 30 minutes before cooking to speed up cook time and improve texture; rinse first. Use the pasta method (boiling in excess water then draining) to reduce inorganic arsenic.

Sources: FSA arsenic guidance · CoFID 2021

Macronutrients per 100g

355
kcal
Energy
8.90
g
Protein
77.6
g
Carbs
2.20
g
Fibre
3.10
g
Fat
0.80
g
Sugars
0.58
g
Saturates
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

60
GI Score
🟡 Medium GI
25
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 309 mg 44%
Potassium 226 mg 11%
Magnesium 119 mg 32%
Chloride 83.0 mg 10%
Folate 29.0 µg 15%
Selenium 17.0 µg 31%
Niacin equivalents (NE) 9.30 mg 58%
Calcium 9.00 mg 1%
Niacin (B3) 6.90 mg 43%
Iron 3.03 mg 22%
Zinc 1.90 mg 19%
Manganese 1.55 mg 78%
Pantothenic Acid (B5) 1.12 mg 19%
Vitamin E (alpha-TE) 0.540 mg 5%
Copper 0.390 mg 39%
Thiamin (B1) 0.380 mg 35%
Vitamin B6 0.120 mg 9%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Riboflavin (B2) 0.000 mg 0%
Vitamin C 0.000 mg 0%
Iodine 0.000 µg 0%
Monounsaturated fat 1.05 g —
Polyunsaturated fat (PUFA) 0.930 g —
Sucrose 0.800 g —
Glucose (dextrose) 0.000 g —
Maltose 0.000 g —
Fructose 0.000 g —
Cholesterol 0.300 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 4.80 µg 10%
Retinol (vitamin A) 0.000 µg 0%
Omega-3 (Alpha-linolenic acid) 0.020 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: FSA arsenic guidance; CoFID 2021
Grains & Cereals Rice 🇬🇧 CoFID 2021 · 11-866