grains_cereals3 recipes
brown basmati rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
wholegrain basmatiunpolished basmati ricebrown ricebhura chawal
SERVING
CALORIES
364
PROTEIN
7.5g
CARBS
76.2g
FAT
2.7g
FIBER
3.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories364kcal—
Protein7.5g15%
Carbohydrates76.2g28%
Fiber3.5g13%
Sugar0.80g2%
Total fat2.7g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol0mg0%
Water12.4g—
MINERALS
Sodium5.0mg0%
Potassium230mg5%
Calcium20mg2%
Iron1.5mg8%
Magnesium143mg34%
Phosphorus333mg27%
Zinc2.0mg18%
Copper0.20mg22%
Manganese3.7mg161%
Selenium25.5µg46%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.05mg4%
Niacin (B3)5.1mg32%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.50mg29%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup190g
1 tablespoon12g
1 teaspoon4g
1 ml0.8g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber for digestive health
- ✓Lower glycemic index than white rice
- ✓Rich in essential minerals like magnesium and manganese
- ✓Supports heart health through whole grain consumption
COOKING TIPS
In the kitchen.
- 1Soak for 30-60 minutes before cooking to reduce cooking time and improve texture
- 2Use a 1:2.5 rice to water ratio for stovetop cooking
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark place
- Can be refrigerated to prevent the natural oils from turning rancid
FAQ
Frequently asked questions.
Is brown basmati rice gluten-free?
Yes, brown basmati rice is naturally gluten-free.
How long does it take to cook?
It typically takes 35-45 minutes to cook, which is longer than white rice due to the bran layer.
What is the shelf life of dry brown basmati rice?
Because it contains natural oils in the bran, it lasts about 6 months at room temperature or 12 months in the fridge.
How is it different from white basmati rice?
Brown basmati rice retains its outer bran and germ layers, making it higher in fiber and nutrients.
Do I need to wash the rice?
Yes, rinsing under cold water removes excess surface starch and any debris.
Can I freeze cooked brown basmati rice?
Yes, cooked rice freezes very well for up to 3 months in airtight containers.
Is it good for weight loss?
Yes, the high fiber content helps you feel full longer, which can aid in weight management.
What is its glycemic index?
It has a medium glycemic index (around 50-55), which is lower than white rice.
Can I use a rice cooker for brown basmati?
Yes, most modern rice cookers have a specific 'brown rice' setting that works perfectly.
What does it taste like?
It has a nutty flavor and a slightly chewy texture compared to the soft texture of white rice.
RECIPES
Cook with brown basmati rice.
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