How many calories are in 70 grams of cooked basmati rice?

December 3, 2025 •

4 min read

While a standard 100-gram serving of cooked white basmati rice contains approximately 120-130 calories, a smaller, precisely measured 70-gram portion offers a more exact calorie count for detailed meal planning. Understanding exactly how many calories are in 70 grams of cooked basmati rice is key for managing your dietary intake.

Quick Summary

70 grams of cooked basmati rice provides approximately 91-95 calories, primarily from carbohydrates. It is a low-fat component perfect for balanced meals, offering a light yet energy-rich side.

Key Points

Calorie Count: 70 grams of cooked basmati rice contains approximately 91-95 calories, with most of its energy coming from carbohydrates.
Macronutrient Breakdown: A 70g serving provides about 20-22g of carbohydrates, less than 1g of fat, and roughly 2g of protein.
Cooked vs. Uncooked: Always measure cooked rice for accurate calorie counting, as water absorption during cooking significantly dilutes its calorie density.
Brown vs. White Basmati: Brown basmati has a lower glycemic index and higher fiber and nutrient content than its white counterpart, making it a potentially healthier choice.
Cooking Method: To keep the calorie count low, boil basmati rice in water without adding extra fats like oil or butter.
Portion Control: Using a digital kitchen scale is the most accurate way to measure a 70g portion and manage your intake effectively.
Diabetes Friendly: Due to its lower GI, basmati rice is a better option for people with diabetes compared to regular white rice, especially the brown variety.

The Calorie and Nutrient Profile of 70g Cooked Basmati Rice

Based on widely accepted nutritional data, 70 grams of cooked white basmati rice contains approximately 91 to 95 calories. The slight variation can depend on the specific brand and cooking method. The majority of these calories come from carbohydrates, as rice is a primary energy source. A typical 70-gram serving can provide roughly 20-22 grams of carbohydrates, less than 1 gram of fat, and around 2 grams of protein. It is also low in fiber, though it does offer some micronutrients, including trace amounts of B vitamins and minerals like iron.

The Impact of Water Weight: Cooked vs. Uncooked

A major factor influencing the calorie density of rice is the cooking process. Uncooked rice is far more calorie-dense because it lacks the water that is absorbed during cooking. For instance, 70 grams of uncooked basmati rice would contain over 230 calories, as shown in some calorie-tracking information. The cooked weight dramatically increases due to water absorption, which dilutes the caloric content. This is why always measuring cooked rice is crucial for accurate calorie counting.

To demonstrate the weight difference:

1 part dry rice combined with 2 parts water (or more) will yield approximately 3 parts cooked rice.
This means 70 grams of cooked rice is made from a significantly smaller amount of dry rice, hence the lower calorie count compared to the raw weight equivalent.

White Basmati Rice vs. Brown Basmati Rice: A Nutritional Comparison

While the calorie counts between white and brown basmati rice are similar per 100 grams, their overall nutritional profiles differ due to the presence of the bran layer in brown rice. This affects fiber content, glycemic index, and certain vitamin levels.


Nutrient	White Basmati (per 100g cooked)	Brown Basmati (per 100g cooked)
Calories	~130 kcal	~112-130 kcal
Carbohydrates	~28g	~24g
Fiber	~0.4g	~1.8g
Protein	~2.7g	~2.6g
Glycemic Index (GI)	50-58 (Low-Medium)	45-52 (Low)
Key Vitamins/Minerals	Enriched varieties offer B vitamins, iron	Higher in magnesium, phosphorus, selenium

Brown basmati rice is generally considered the healthier option, especially for individuals managing blood sugar levels, due to its higher fiber content and lower glycemic index.

Incorporating Basmati Rice into a Balanced Diet

Basmati rice, particularly the brown variety, can be a part of a healthy diet when consumed in moderation. Its relatively low glycemic index compared to other white rice types means it causes a more gradual rise in blood sugar.

Tips for Portion Control

Use a food scale: The most accurate way to measure your portion is with a digital kitchen scale. Measuring by weight (grams) removes the guesswork of using measuring cups, which can vary based on how tightly the rice is packed.
Pair with protein and vegetables: To increase satiety and add more nutrients to your meal, pair your 70g rice portion with a lean protein source (e.g., chicken breast, fish) and plenty of fibrous vegetables.
Practice mindful eating: Pay attention to your body's hunger and fullness cues. A 70-gram portion is a moderate size that complements a main dish without dominating the plate.

Cooking Methods and Their Impact on Nutrition

The simplest method for cooking basmati rice, which involves boiling it in water, is the best for calorie counting. However, adding other ingredients during cooking can alter the nutritional values. For example, cooking rice with oil or butter will increase the overall fat and calorie content. Cooking rice in broth instead of water can add a negligible amount of calories but enhances flavor. For the lowest calorie count, simply boil the rice with water and a pinch of salt.

Conclusion: Making Informed Choices About Basmati Rice

Understanding how many calories are in 70 grams of cooked basmati rice (approximately 91-95) allows for precise meal planning and calorie tracking. While white basmati rice is a good source of energy, choosing the brown variety offers additional fiber and nutrients. Regardless of the type, portion control is paramount for integrating basmati rice into a healthy, balanced diet. By using a food scale for accuracy and pairing it with nutrient-dense foods, you can enjoy this versatile grain responsibly.

For more information on the health benefits and nutritional value of basmati rice, you can consult reputable sources like Healthline.

Recipe Idea: A Healthy 70g Basmati Rice Bowl

Ingredients:
- 70g cooked white or brown basmati rice
- 100g grilled chicken breast, sliced
- 1 cup steamed broccoli
- 1/2 bell pepper, thinly sliced
- 1 tbsp soy sauce (low-sodium)
- A dash of sesame oil
Instructions:
- Combine the cooked rice, grilled chicken, and vegetables in a bowl.
- Drizzle with soy sauce and sesame oil.
- Mix well and serve immediately for a complete, balanced meal.

Frequently Asked Questions

There is a significant difference. Based on an average of 130 calories per 100g cooked basmati rice, 70g contains approximately 91 calories. This means a 30g difference in portion size accounts for about 39 calories.

When consumed in controlled portions, basmati rice can be part of a weight-loss diet. Its moderate glycemic index helps provide sustained energy, and choosing the higher-fiber brown basmati variety can help with satiety.

The calorie count is quite similar, with both containing around 120-130 calories per 100g cooked. However, basmati rice generally has a lower glycemic index than regular white rice, which is beneficial for blood sugar management.

The most accurate method is to use a digital kitchen scale. Measure your cooked rice on the scale to ensure you get precisely 70 grams, rather than relying on volume-based measurements like cups.

Basmati rice has a low to medium glycemic index (GI), typically ranging from 50 to 58. This is lower than many other rice varieties, especially short-grain white rice.

Yes, cooking basmati rice with oil or butter will increase its overall calorie and fat content. For the lowest calorie preparation, boil the rice in plain water with a pinch of salt.

While a standard portion can vary, 70 grams is considered a moderate serving size, especially as part of a balanced meal with other components like protein and vegetables. A typical small cup is often around 100g.