The Agricultural Research Service of the U.S. Department of Agriculture explains that basmati rice is a long-grained rice grown in India and Pakistan. Available in both brown and white, it has a lovely fragrant aroma. Unlike rices that stick together, the grains of basmati rice separate easily so that the rice can be fluffed up after cooking. This makes basmati rice a good candidate for for use in curries and side dishes.
Fat and Calories
A cup of cooked non-enriched white basmati rice has 205 calories and 0.44 grams of fat.
The USDA Nutrition Database indicates that 1 cup of long-grain brown rice has 216 calories and 1.75 grams of fat.
Neither brown or white basmati rice has cholesterol. The lack of fat in basmati rice makes this food a nice addition to low-calorie diets if eaten in moderation.
Vitamins
Neither white nor brown basmati rice is a great source of vitamins. The USDA Nutrient Database provides that white basmati rice only has trace amounts, if any, of most vitamins. Brown basmati rice fares somewhat better, with 2.9 milligrams of niacin and 8 micrograms of folate.
Protein and Carbohydrates
The USDA Nutrient Database states that one cup of cooked brown basmati rice has 5.03 grams of protein. This is better than white basmati rice, which has only 4.5 grams.
Cooked white and brown basmati rice have 44.51 and 44.77 grams of carbohydrates respectively. This suggests that the rice will make people feel full and provide energy.
Potassium and Phosphorus
According to the USDA Nutrient Database, brown basmati rice has only 162 milligrams of phosphorus and 84 milligrams of potassium. White basmati rice has even less, with 68 milligrams of phosphorus and 55 milligrams of potassium.
The lack of potassium and phosphorus makes both brown and white basmati rice good choices for patients with advanced kidney disease and other persons who must restrict their potassium and phosphorus.
Uses
Basmati rice is cooked the same way as regular rice. It can be boiled over the stove or steamed in a rice cooker. Just like other brown rice, brown basmati rice takes longer to cook.
The fluffy quality of basmati rice makes it a strong candidate for curries and biryanis. It can also be used in making rice pilafs and rice casseroles. It should not be used when making sushi or whenever stickier rices are called for.
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