Track your nutrition and health goals
Washing
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Brown basmati rice
Brown basmati rice has 177.9 calories per serving (1 Medium Cup) — that's 88.9 calories per 100g. It provides 4.7g protein, 37g carbs, and 1.3g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 2.5g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Brown basmati rice in the Hint app — India's comprehensive recipe and nutrition tracking platform.
178kcal
per katori
- Protein
- 4.7 g
- Carbs
- 37 g
- Fat
- 1.3 g
- GI
- 62 (Medium)
Vegan Low fatLow sodium
Prep: 2 minCook: 25 min Total: 27 minServes 4
- Serving Size 1 medium cup (katori) (200 g)
- Calories177.8 kcal
- Carbs37.0 g (148.0 kcal)
- Protein4.7 g (18.6 kcal)
- Fat1.3 g (11.3 kcal)
Calories by portion
Calories and macros of Brown basmati rice for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 100 | 89 | 2.3 | 18.5 | 0.6 |
| 1 medium cup (katori) | 200 | 178 | 4.7 | 37 | 1.3 |
| 1½ medium cups (katori) | 300 | 267 | 7 | 55.5 | 1.9 |
| 2 medium cups (katori) | 400 | 356 | 9.3 | 74 | 2.5 |
| 100 g | 100 | 89 | 2.3 | 18.5 | 0.6 |
Nutrition Label
Brown basmati rice
- Serving Size1 medium cup (katori) (200 g)
- Calories177.8 kcal
- Carbs37.0 g
- Fiber2.5 g
- Sugar0.0 g
- Protein4.7 g
- Fat1.3 g
- Saturated fat0.3 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium0.0 mg
Nutrition per 100g
- Calories88.9 kcal
- Carbs18.5 g
- Fiber1.2 g
- Sugar0.0 g
- Protein2.3 g
- Fat0.6 g
- Cholesterol0.0 mg
- Sodium0.0 mg
1 serving = 200g
Ingredients
Water
600 ml
Brown basmati rice
200 g
Instructions
1
2
Cooking
Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 18 minutes. Turn off the heat and let the rice steam for 5 minutes.
3
Serving
Once done, remove it in a serving dish and serve with lentils, dal, or a gravy-based dish.
How long to burn it off
Time a 65 kg adult needs to burn one serving (178 kcal).
- Brisk walking (5 km/h)45 min≈ 4,500 steps
- Running (8 km/h)19 min
- Cycling (moderate)23 min
- Yoga63 min
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At just 177.9 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.3g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Medium Cup (~200g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~200g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~200g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~200g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Brown basmati rice stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (355.7-533.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Brown basmati rice contains 177.9 kcal (4.7g protein, 37g carbs, 1.3g fat). That's 88.9 kcal per 100g. You can track exact portions in the Hint app.
At just 177.9 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Brown basmati rice has 4.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Brown basmati rice is light enough for dinner at 177.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Brown basmati rice is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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