How many calories are in 125 grams of cooked basmati rice?

December 2, 2025 •

3 min read

According to nutritional data, a standard 125-gram serving of cooked white basmati rice contains approximately 181 to 193 calories, though this can vary by brand and cooking method. Understanding the calorie count for 125 grams of cooked basmati rice is crucial for those managing their diet, as it offers a simple way to track carbohydrate and energy intake.

Quick Summary

A standard serving of 125 grams of cooked white basmati rice has between 181 and 193 calories. This figure depends on the brand and preparation. It is a good source of carbohydrates, with minimal fat, and provides some protein, fiber, and B vitamins.

Key Points

Calorie Count: A 125-gram serving of cooked white basmati rice contains approximately 181-193 calories.
Macronutrient Breakdown: The majority of calories come from carbohydrates (35-40g), with a modest amount of protein (3.6-4.5g) and very little fat (<1g).
White vs. Brown: Brown basmati rice has slightly more calories but significantly more fiber and micronutrients than its white counterpart.
Cooking Method: While the base calories remain stable, adding oil or butter increases the total calorie count. A 'hack' involving coconut oil and chilling may increase resistant starch, potentially lowering absorbed calories.
Balanced Meals: For a balanced diet, pair your 125g basmati rice portion with lean protein and plenty of vegetables to increase satiety and nutrient intake.

Understanding the Calorie Count of Cooked Basmati Rice

The calorie content of cooked rice can fluctuate slightly depending on several factors, including the specific brand, the type (white or brown), and the preparation method. For a 125-gram serving, which is roughly a generous half-cup portion, the calorie count typically falls within a specific range. For instance, reputable nutritional databases indicate that 125 grams of cooked white basmati rice provides approximately 181 to 193 calories. The majority of these calories come from carbohydrates, which serve as the body's primary energy source.

Nutritional Breakdown of 125g Cooked White Basmati Rice

Beyond just calories, a 125-gram serving offers several key nutrients, though it's not a significant source of vitamins and minerals. Here is a typical profile:

Carbohydrates: Approximately 35-40 grams, providing sustained energy.
Protein: Around 3.6-4.5 grams, which is a modest amount of plant-based protein.
Fat: Less than 1 gram, making it a very low-fat food.
Fiber: A small amount, often less than 1.5 grams. The amount is higher in brown basmati rice.
Micronutrients: Basmati rice contains traces of B vitamins (like thiamine and niacin), magnesium, and phosphorus, though often in smaller quantities than whole grains.

White Basmati vs. Brown Basmati: A Calorie Comparison

Choosing between white and brown basmati rice has implications for your calorie and nutrient intake. While the calorie difference isn't massive, the overall nutritional profile is notably different. Brown basmati rice, being a whole grain, retains the bran and germ layers, which are removed from white rice during processing.


Feature	White Basmati Rice	Brown Basmati Rice
Calories (per 125g, cooked)	~181-193 kcal	~200-215 kcal
Fiber Content	Low (<1.5g per 125g)	Higher (approx. 2-4g per 125g)
Micronutrients	Present in smaller amounts	Higher levels of B vitamins, zinc, and magnesium
Glycemic Index (GI)	Moderate (50-58)	Lower than white basmati
Health Benefits	Provides energy	Better digestive health, lower risk of chronic diseases

How Cooking Methods Affect the Calorie Count

While the base calories come from the rice itself, the way you cook it can influence the final calorie load. Simple methods of cooking rice with water don't significantly change the inherent calorie count. However, adding extra ingredients can. For example, cooking rice with oil or butter will increase its caloric value. One hack involves adding a small amount of coconut oil during cooking and then refrigerating the rice, which can increase its resistant starch content and potentially lower the number of calories absorbed by the body.

Portion Control and Basmati Rice

For those watching their weight, a 125-gram serving is a moderate and appropriate portion size. To keep meals balanced, consider pairing it with a generous portion of vegetables and a lean protein source. This ensures you feel full and satisfied without overconsuming calories. Basmati rice's lower glycemic index compared to other white rice varieties also means it releases energy more slowly, which can help manage blood sugar levels and keep you feeling full for longer.

Incorporating Basmati Rice into a Healthy Diet

Pair with protein: Serve with lean protein like grilled chicken, fish, or lentils to create a balanced meal.
Add vegetables: Bulk up your meal by adding plenty of non-starchy vegetables to increase fiber and nutrients.
Go for brown: Choose brown basmati rice over white to boost fiber intake and enhance health benefits.
Practice portion control: Weighing your rice, at least initially, can help you get a better sense of a 125-gram serving.
Flavor naturally: Use herbs, spices, or lemon juice for flavor instead of high-calorie sauces or excessive oil.

Conclusion

In summary, 125 grams of cooked white basmati rice contains approximately 181 to 193 calories, primarily from carbohydrates. This makes it a solid energy source for meals. While it contains some protein and minimal fat, opting for brown basmati rice or using strategic cooking methods can further enhance its health benefits. By focusing on appropriate portion sizes and pairing the rice with other nutrient-dense foods, it can be a perfectly healthy part of a balanced diet.

Frequently Asked Questions

Yes, basmati rice can be a part of a weight-loss diet, especially brown basmati, due to its fiber content and lower glycemic index compared to other white rice varieties. Its ability to make you feel fuller for longer can help manage appetite.

Yes, while the calorie range is relatively consistent for plain cooked rice, there can be slight variations depending on the brand and specific processing. Always check the nutritional information on the packaging for the most accurate details.

Adding coconut oil and then refrigerating the cooked rice creates resistant starch, which is less digestible and can potentially lower the total number of calories your body absorbs. Reheating the rice doesn't reverse this effect.

Uncooked rice is significantly higher in calories by weight because it doesn't contain the water that makes cooked rice heavier. For example, 100g of uncooked basmati rice has about 351 kcal, while 100g of cooked rice is about 145 kcal.

Due to its lower glycemic index compared to other rice types, basmati rice is a better option for managing blood sugar levels. However, portion control is still very important, and brown basmati is the preferred choice.

A common ratio is 1.5 to 2 parts water to 1 part uncooked rice, but it can vary. For a fluffier texture and to potentially reduce starch, some methods use a larger amount of water, similar to cooking pasta, and then drain the excess.

A 125g serving is a common and moderate portion, often equivalent to about half a cup of cooked rice, which is a suitable serving for many dietary needs.