Boiled white basmati rice is the cooked form of the aromatic long-grain rice from the Indian subcontinent. Its high amylose starch content gives it one of the lowest glycaemic indices among white rices and separate, fluffy grains. Cooking adds water, diluting raw nutrient concentrations.
Ideal for serving with Indian or Middle Eastern dishes; the dry, fluffy texture absorbs sauces without becoming mushy. Cool and refrigerate leftovers promptly.
Where Rice, white, basmati, boiled in unsalted water Stands Out
Macronutrients per 100g
Glycemic Index & 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.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 50.0 mg | 6% | |
| Phosphorus | 30.0 mg | 4% | |
| Potassium | 15.0 mg | 1% | |
| Calcium | 14.0 mg | 2% | |
| Magnesium | 6.00 mg | 2% | |
| Selenium | 5.00 µg | 9% | |
| Folate | 5.00 µg | 3% | |
| Niacin equivalents (NE) | 1.10 mg | 7% | |
| Zinc | 0.400 mg | 4% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Manganese | 0.200 mg | 10% | |
| Pantothenic Acid (B5) | 0.160 mg | 3% | |
| Copper | 0.100 mg | 10% | |
| Iron | 0.080 mg | 1% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Vitamin E (alpha-TE) | 0.020 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.270 g | — | |
| Monounsaturated fat | 0.140 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.500 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (Alpha-linolenic acid) | 0.010 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 →