How much protein is in 100g of basmati?

December 10, 2025 •

4 min read

While rice is primarily a source of carbohydrates, 100g of uncooked basmati rice contains a significantly higher concentration of protein than its cooked counterpart, due to the dilution effect of water absorption during cooking. Understanding this difference is key to accurately tracking your macronutrient intake, especially if you rely on plant-based sources.

Quick Summary

The protein content in 100g of basmati rice varies dramatically depending on whether it's cooked or uncooked, ranging from approximately 3g to 9g, respectively. Brown basmati also offers slightly more protein than the white variety.

Key Points

State Matters: Uncooked basmati rice has a higher protein density per 100g (~8.5g) than cooked basmati (~3g) because cooking adds water, diluting the nutrients.
Brown vs. White: Brown basmati rice has slightly more protein and significantly more fiber and minerals compared to white basmati, as it retains the nutritious bran and germ.
Incomplete Protein: Basmati rice is an incomplete protein because it lacks the essential amino acid lysine; it should be paired with legumes like beans or lentils to form a complete protein meal.
Pair for Power: To boost the protein content of a basmati meal, add high-protein ingredients such as lentils, chickpeas, or toasted seeds, which also adds fiber and healthy fats.
Weight vs. Density: The total protein in a serving doesn't change during cooking, but the protein-per-gram measurement decreases because the rice grains absorb water and increase in mass.
Dietary Versatility: As a versatile grain, basmati rice is a great, low-fat carbohydrate base that can be complemented with other ingredients to create a nutritionally complete and balanced meal.

The Protein in 100g of Basmati: A Deeper Look

When evaluating the nutritional profile of basmati rice, it is crucial to consider its state. The process of cooking drastically changes the weight and nutritional density per 100g serving. When uncooked, 100 grams of basmati rice contains a concentrated amount of protein. However, when cooked, the grains swell with water, which increases the total weight while diluting the protein content across the larger volume. This is a common point of confusion for many who track their nutrition.

Uncooked vs. Cooked: The Water Factor

To fully understand the protein content, we must look at the difference between the dry grain and the finished product. Uncooked basmati rice is essentially dehydrated, containing a high density of nutrients. Once boiled, the grains absorb roughly two to three times their weight in water, which significantly impacts the protein percentage per 100g serving. For example, 100g of uncooked basmati might become 300g of cooked rice. The total amount of protein remains the same, but the protein per 100g of cooked rice is now much lower.

White vs. Brown Basmati: The Hull Makes a Difference

Beyond the cooking process, the type of basmati rice—white or brown—also affects its protein level. Brown basmati rice is a whole grain that retains its bran, germ, and hull, whereas white basmati has had these layers stripped away during processing. This makes brown basmati slightly more nutritious, typically offering more fiber and slightly more protein and minerals. This small but notable difference is another factor to consider when making dietary choices.

Comparison Table: Basmati Protein by Type and State

This table provides a clear overview of the typical protein content per 100g, highlighting the impact of both the cooking process and the type of grain.


Basmati Type and State	Approximate Protein (per 100g)	Key Differences
Uncooked White Basmati	~8.5g	Higher protein concentration per gram due to dehydration.
Cooked White Basmati	~3g	Lower protein density due to water absorption. Lower fiber content.
Uncooked Brown Basmati	~9.5g	Higher protein concentration than uncooked white. Higher fiber due to bran.
Cooked Brown Basmati	~3.5g	Slightly more protein and significantly more fiber than cooked white basmati.

Boosting the Protein Power of Your Basmati Meals

Basmati rice, while not a primary protein source, can be integrated into a meal to create a more balanced and protein-rich dish. Since rice is an incomplete protein (lacking certain essential amino acids), combining it with legumes creates a complete protein profile. Here are some effective strategies to increase your meal's overall protein content:

Add legumes: Mix in chickpeas, lentils, or black beans. A classic combination is rice and beans, which provides a full spectrum of amino acids. For a quick protein boost, consider adding red lentils or quinoa during the cooking process.
Include nuts and seeds: Stir in toasted almonds, chopped walnuts, or seeds like chia or flax after the rice is cooked. This adds healthy fats, texture, and a significant amount of protein.
Pair with lean meats or fish: Serve basmati rice alongside grilled chicken, fish, or beef. The rice acts as an excellent carbohydrate base that complements the protein from the meat.
Top with a protein-rich sauce: Use a creamy coconut curry sauce with tofu or a lentil-based dal to transform your plain basmati rice into a flavorful, protein-packed meal.
Mix with other high-protein grains: For an advanced approach, cook basmati rice with other grains like quinoa or farro, which are known for their high protein and fiber content.

Why Isn't Rice a Complete Protein?

A complete protein contains all nine essential amino acids that the human body cannot produce on its own. Basmati rice, like most grains, is considered an incomplete protein because it is low in the essential amino acid lysine. This is not a health concern for most people, as a varied diet that includes different protein sources throughout the day will provide all the necessary amino acids. For vegetarians and vegans, intentionally pairing rice with legumes ensures a complete protein meal. For example, a lentil curry served with basmati rice is a perfect combination.

Conclusion: Making Informed Dietary Choices

The amount of protein in 100g of basmati rice depends heavily on its state, with uncooked rice containing significantly more protein by weight than cooked. Brown basmati offers a slight protein advantage over white basmati, alongside more fiber and other nutrients. Regardless of the type, basmati rice is best viewed as a versatile carbohydrate base rather than a primary protein source. By pairing it intelligently with protein-rich foods such as legumes, nuts, or lean meats, you can create a complete and nutritionally balanced meal.

Visit Healthline for more detailed nutritional information on basmati rice.

Frequently Asked Questions

Yes, brown basmati rice contains slightly more protein than white basmati rice. Because it is a whole grain, it retains the outer bran and germ layers, which hold additional nutrients, including protein and fiber.

Cooked basmati rice has less protein per 100g because it absorbs water during the cooking process. This increases the weight of the rice while spreading the same total amount of protein across a larger mass, diluting its concentration.

No, basmati rice is not considered a primary source of protein. While it does contain some protein, it is primarily a carbohydrate source. It should be combined with other protein-rich foods to meet your daily requirements.

An incomplete protein is a food source that lacks one or more of the nine essential amino acids. Basmati rice is an incomplete protein because it is low in lysine. This means it should be paired with other foods, like legumes, to provide all the essential amino acids.

You can easily increase the protein in a basmati rice dish by adding legumes such as chickpeas or lentils, mixing in nuts and seeds, or serving it with a protein-rich sauce or lean meat.

The cooking method itself—rice cooker versus pot on a stovetop—will not significantly change the nutritional makeup. The protein concentration per 100g will still be lower in the cooked state due to water absorption, regardless of the cooking vessel.

While the fiber and protein in basmati rice can contribute to a feeling of fullness, aiding in weight management, its main macronutrient is carbohydrates. For weight management, it's more beneficial to focus on its lower glycemic index and pairing it with high-fiber and high-protein foods.