How Many Carbs Are in 1 Cup of Uncooked Basmati Rice?

December 10, 2025 •

3 min read

According to the USDA, a standard cup of uncooked white long-grain rice, which includes basmati, weighs around 185 grams. Based on this average weight, a single cup of uncooked basmati rice contains approximately 140 to 144 grams of carbohydrates. This macronutrient profile is critical for those tracking their intake, and understanding the difference between uncooked and cooked measurements is essential for accurate meal planning.

Quick Summary

A standard cup of uncooked basmati rice contains approximately 140-144 grams of carbohydrates. This value changes when cooked due to water absorption. The article details how to accurately calculate the carb content for portion control and discusses the nutritional differences between white and brown basmati varieties.

Key Points

Carb Count (Uncooked): 1 cup of uncooked basmati rice contains approximately 140-144 grams of carbohydrates.
Weight vs. Volume: For more accuracy, use a food scale, as 1 cup of uncooked rice typically weighs about 185 grams.
Uncooked vs. Cooked: The carb count doesn't change during cooking, but the value per cup is lower for cooked rice because it absorbs water and expands.
Brown vs. White Basmati: Brown basmati rice offers more fiber, a lower glycemic index, and more nutrients than its white counterpart.
Net Carbs: Since uncooked basmati rice has very little fiber, the net carb count is almost identical to the total carb count.

How to Accurately Calculate Carbohydrates in Uncooked Basmati Rice

Calculating the precise carbohydrate content of basmati rice can be more accurate when using a digital kitchen scale. Measuring by weight (grams) rather than volume (cups) accounts for variations in how tightly the rice is packed. For most uncooked long-grain rice, including basmati, 1 cup is standardized to about 185 grams.

The Importance of Weight vs. Volume

Using a measuring cup for rice can lead to inconsistencies. Factors such as whether the rice is scooped or poured, or whether the cup is leveled, can alter the final weight. For example, a loosely filled cup could weigh less than a tightly packed one. Using a scale and the standardized weight of 185 grams per cup is the most reliable method for dietary tracking.

For weight-based calculation: Find a reliable nutrition database entry for uncooked basmati rice, which often provides the macro breakdown per 100 grams. Then, multiply the carbohydrate content per 100g by 1.85 to find the approximate carbs in 1 cup (185g).
For volume-based calculation: While less precise, a few brands offer nutritional information directly per cup. For instance, some data suggests approximately 144g of carbs for a 1-cup portion based on a standard U.S. cup measurement.

Raw vs. Cooked: How Water Affects Carb Density

One of the most important distinctions to understand is the carbohydrate density difference between uncooked and cooked rice. When basmati rice is cooked, it absorbs a significant amount of water, which increases its volume and weight but does not add any carbohydrates. As a result, the same 144g of carbs from 1 cup of uncooked rice will be distributed across a larger volume of cooked rice.

For example, 1 cup of uncooked rice yields approximately 3 cups of cooked rice. The original 144g of carbs will be spread across these 3 cooked cups. This means each 1-cup serving of cooked rice would only contain about 48 grams of carbohydrates. This is a crucial point for those managing carbohydrate intake, such as people with diabetes.

Comparison of White vs. Brown Basmati Rice

Basmati rice is available in both white and brown varieties, with notable nutritional differences, particularly concerning fiber and nutrient content.


Feature	White Basmati Rice (Uncooked)	Brown Basmati Rice (Uncooked)
Processing	Milled to remove bran and germ layers.	Whole grain, retaining bran and germ.
Carbohydrate	Higher concentration per 100g (~77g) due to less fiber.	Lower glycemic index due to more fiber.
Fiber Content	Lower (~1g per 100g).	Higher, providing more soluble fiber.
Nutrients	May be enriched with B vitamins and iron.	Contains more naturally occurring vitamins and minerals.
Glycemic Index	Higher, causing a quicker rise in blood sugar.	Lower, resulting in a more gradual blood sugar increase.
Cooking Time	Shorter	Longer

What are net carbs in basmati rice?

For those tracking net carbs, primarily relevant for low-carb diets, it's important to remember the formula: Total Carbs - Fiber = Net Carbs. For uncooked basmati, which has very low fiber, the net carb count is very close to the total carb count. For instance, if 1 cup has 144g total carbs and 2g fiber, the net carbs would be 142g. This is a calculation for the raw state, and you should base your final portion size on the cooked product for accuracy.

Health implications of carb intake from basmati rice

While high in carbohydrates, basmati rice is a good source of energy. Choosing brown basmati rice over white provides more fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. The complex carbohydrates in whole grains like brown basmati rice break down slower, providing a steadier release of energy. This makes it a better choice for sustained energy and for individuals managing blood sugar. Additionally, basmati rice is generally lower in arsenic compared to some other rice varieties, especially those from certain growing regions.

Conclusion

In summary, 1 cup of uncooked basmati rice contains approximately 140 to 144 grams of carbohydrates. However, this figure is diluted by water during cooking. By using a food scale for the uncooked grains and understanding the conversion, you can accurately track your intake. Choosing brown basmati rice is a simple way to increase your fiber intake and gain additional health benefits from this versatile staple. Being mindful of these details allows for better nutritional management and healthier meal preparation. For further information on the glycemic index of different rice varieties, you can consult resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

To calculate carbs for cooked rice, first measure the carbs in the uncooked amount (e.g., 144g per cup). After cooking, divide the total carbs by the number of cooked servings to find the carb count per portion. For example, if 1 cup uncooked (144g carbs) yields 3 cups cooked, each cooked cup has about 48g of carbs.

Per 100 grams, uncooked brown basmati rice and white basmati rice have a similar total carb count. However, the key difference is that brown basmati contains more fiber, which results in a slightly lower net carb count and a lower glycemic index.

Weighing rice with a digital food scale (in grams) is more accurate than using a measuring cup. This is because density and how tightly the rice is packed can vary, which affects the true weight and, therefore, the carbohydrate content of a volume-based measurement.

With around 140-144 grams of carbs per uncooked cup, basmati rice is not considered a low-carb food. However, it can be included in a balanced diet in moderation by controlling portion sizes, particularly when aiming for lower carbohydrate intake.

Given that a cup of uncooked basmati rice contains roughly 144 grams of total carbs and only about 2 grams of fiber, the net carb count is approximately 142 grams.

Total carbs refers to all carbohydrates in a food, including fiber. Net carbs are the total carbs minus the fiber. For foods like white rice with very little fiber, the total and net carb counts are nearly the same.

Rinsing rice before cooking helps remove excess surface starches but does not significantly reduce the overall carbohydrate content of the grain itself. The total carbohydrate grams remain the same, just a cleaner grain is prepared.