How many calories are in 75g of dry basmati rice?

December 3, 2025 •

3 min read

According to nutrition data, a 75g serving of dry basmati rice typically contains between 262 and 263 calories. This is a common portion size used for meal planning, especially when managing calorie intake for diet or weight management.

Quick Summary

A 75g portion of uncooked basmati rice contains approximately 262-263 calories. This article examines the nutritional content of dry basmati rice, clarifies the importance of using dry weight for calorie tracking, compares basmati to other rice types, and offers tips for healthy cooking and portioning.

Key Points

Calorie Count: 75g of dry basmati rice contains approximately 262-263 calories.
Dry vs. Cooked: Measure rice dry for accurate calorie counts; cooked weight includes calorie-free water, leading to potential calculation errors.
Main Nutrient: Calories primarily come from carbohydrates, providing energy.
Lower GI: Basmati rice has a lower glycemic index than some white rice types, potentially aiding blood sugar control.
Accurate Portions: A kitchen scale is best for measuring the 75g dry portion size.
Brown Basmati Benefits: Brown basmati offers more fiber and nutrients.
Healthy Flavor: Use herbs and spices for flavor instead of fats.

Understanding the Calorie Count of Dry Basmati Rice

To accurately determine the calorie content of rice, it is essential to use the dry, uncooked weight. The weight of rice increases significantly during cooking due to water absorption, and water adds no calories. A 75g portion of dry basmati rice is often used as a reference for a medium serving size once cooked, providing a reliable measure for calorie tracking.

The Nutritional Breakdown of 75g Dry Basmati Rice

A 75g serving of dry basmati rice provides energy primarily from carbohydrates, along with some protein and a small amount of fat and fiber. A typical breakdown is as follows:

Carbohydrates: Approx. 57.9g
Protein: Approx. 6.1g
Fat: Approx. 0.5g
Fiber: Approx. 1.7g

Basmati rice serves as a good energy source, and its fiber content, particularly in brown varieties, aids digestive health and promotes a feeling of fullness.

Why Dry vs. Cooked Weight Matters

Using cooked weight for calorie calculations can lead to significant inaccuracies. Rice can absorb up to three times its dry weight in water during cooking. A 75g portion of cooked rice would contain considerably fewer calories than a 75g portion measured dry. Measuring rice dry before cooking is the standard practice for precise calorie counting.

Portion Control Made Easy

For effective weight management, accurate portion control is vital. A 75g dry weight of rice is considered a medium serving suitable for a main meal. Some guidelines suggest 60-75g per person as a side dish. Using this measurement helps maintain consistency in your dietary plan.

Basmati Rice vs. Other Rice Varieties: A Comparison

Comparing basmati to other rice types can assist in making informed dietary choices. While the calorie density per 100g (dry) is similar across many white rice types, their nutritional profiles can differ.


Feature	White Basmati Rice	Brown Basmati Rice	White Long-Grain Rice	Brown Long-Grain Rice
Calories per 100g (dry)	Approx. 350-360	Approx. 360	Approx. 365	Approx. 360
Fiber Content	Low	Higher	Low	Higher
Glycemic Index (GI)	Low to medium (50-58)	Lower than white basmati	Medium to high	Lower than white long-grain
Key Minerals	Thiamine, niacin, B6	Magnesium, phosphorus	Iron, B vitamins	Manganese, selenium

Brown basmati rice offers higher fiber and a lower GI, which is particularly beneficial for blood sugar management.

Practical Tips for Cooking and Meal Prep

Incorporate these tips to enjoy basmati rice while supporting your dietary goals:

Measure Accurately: Use a kitchen scale for precise 75g dry measurements to ensure accurate calorie tracking.
Rinse the Rice: Rinsing helps remove surface starch for a fluffier texture.
Flavor Naturally: Enhance flavor using herbs and spices instead of added fats.
Prep Ahead: Cook larger quantities and portion into 75g servings for convenience.
Balance Meals: Combine rice with non-starchy vegetables to increase fiber and nutrients.
Consider Brown Basmati: Choose brown basmati for increased fiber and slower energy release.

Conclusion

A 75g serving of dry basmati rice provides approximately 262 to 263 calories. Using the dry weight for measurement is essential for accurate calorie tracking due to water absorption during cooking. Basmati rice, especially the brown variety, offers nutritional benefits like a lower glycemic index and higher fiber content. By implementing proper portion control and healthy cooking techniques, basmati rice can be a valuable part of a balanced diet.

Frequently Asked Questions

No, a 75g portion of dry basmati rice is considered a standard medium serving for one person. It yields a larger cooked portion due to water absorption.

The calorie count for 75g of cooked basmati rice is significantly less than the dry weight. The difference is due to the water absorbed during cooking, which contains no calories. The exact number of calories in 75g of cooked rice would depend on the amount of water absorbed, but it would be a fraction of the 262-263 calories in 75g of dry rice.

Basmati rice is generally considered healthier due to its lower glycemic index, which results in a slower increase in blood sugar compared to standard white rice.

Yes, it can be included in a weight loss diet. Its lower glycemic index may help with satiety. Key strategies involve accurate portion control and balancing meals with vegetables.

Using a digital kitchen scale provides the most accurate measurement, ensuring precise calorie counting for your meal plan.

Caloric content per 100g dry weight is similar for both brown and white basmati. However, brown basmati provides more fiber and nutrients.

Rinsing rice does not significantly change the calorie count. It mainly helps in achieving a fluffier texture by removing excess starch.