What Is the Macros for 40g Basmati Rice?

December 2, 2025 •

3 min read

Approximately 90% of the calories in white basmati rice come directly from carbohydrates. Understanding what is the macros for 40g basmati rice is a critical first step for anyone who meticulously tracks their dietary intake and plans meals for health and fitness goals.

Quick Summary

A 40-gram serving of uncooked white basmati rice provides around 140-145 calories, consisting mainly of carbohydrates with a minimal amount of protein and fat. The key is to weigh the rice in its dry state for the most accurate macro calculation.

Key Points

Uncooked Weight is Key: Always measure your 40g portion of basmati rice uncooked for accurate macro tracking, as cooking only adds water and not calories.
High in Carbs: A 40g portion of uncooked white basmati rice contains approximately 31g of carbohydrates, providing an excellent energy source.
Minimal Fat: Basmati rice is naturally very low in fat, with a 40g serving containing less than 0.5g of fat.
Modest Protein: You can expect around 3-4g of protein from a 40g serving of uncooked white basmati rice.
White vs. Brown Differences: Brown basmati rice has higher fiber and a lower glycemic index than its white counterpart, making it a different nutritional choice.
Tracking Accuracy: To maintain consistency, measure the dry weight and use that data for logging, even if you are batch cooking a larger amount.

The Macros Breakdown for 40g Uncooked Basmati Rice

When calculating the macros for 40g basmati rice, it's essential to measure the uncooked, dry grain. Cooking adds water, which increases the weight significantly but does not change the total caloric or macronutrient content of the original portion.

Based on various nutritional data, the typical macronutrient profile for a 40g portion of uncooked white basmati rice is as follows:

Calories: ~142 kcal
Carbohydrates: ~31 grams
Protein: ~3-4 grams
Fat: ~0-0.4 grams

Raw vs. Cooked Macros: The Critical Distinction

One of the most common mistakes people make when tracking macros is calculating based on the cooked weight. The reason for this is simple: rice absorbs a substantial amount of water during cooking. While this water adds weight, it contains no calories or macronutrients. For example, 40g of dry rice might yield approximately 120-130g of cooked rice, but the nutritional content remains locked within the original 40g of grain. To ensure accuracy, always log the macros for the portion of rice you measure before it goes into the pot.

White vs. Brown Basmati: A Nutritional Comparison

The choice between white and brown basmati rice can impact your nutritional intake, particularly regarding fiber. Brown basmati rice retains its bran and germ layer, which are removed to create white rice. This difference results in varying macro profiles, especially in fiber and some micronutrients.


Feature	White Basmati Rice	Brown Basmati Rice
Processing	Husk, bran, and germ removed.	Only the husk is removed, retaining bran and germ.
Fiber Content	Lower fiber (approx. 0.6g per 100g cooked).	Higher fiber (approx. 2g per 100g cooked).
Glycemic Index (GI)	Moderate to high GI.	Lower GI, suitable for blood sugar management.
Micronutrients	Often fortified with vitamins.	Rich in natural minerals and B vitamins.
Texture	Fluffy, separate grains.	Chewier, nuttier texture.

How to Accurately Track Your Basmati Rice Macros

To ensure your macro tracking is consistently accurate, follow these steps:

Measure Dry Rice: Use a digital food scale to measure your desired portion of uncooked basmati rice. For example, measure out exactly 40g.
Cook Your Rice: Cook the rice as you normally would, either by boiling or using the absorption method. Be mindful that different cooking methods can subtly change nutrient retention, though the overall macros from the original dry weight will be retained.
Log the Raw Weight: Enter the nutritional information for the 40g of uncooked rice into your tracking app or journal. This ensures you account for all the original macronutrients, regardless of how much water it absorbed.
Portion Cooked Rice: If you are cooking a larger batch, you can track the portion size by weight. For example, if 100g of dry rice yields 300g of cooked rice, then 40g of dry rice would be approximately 120g of cooked rice. However, for a single, consistent portion, measuring the dry rice is the most reliable method.

Macro-Friendly Meal Ideas with 40g Basmati Rice

A 40g serving of basmati rice provides a substantial carbohydrate base for a variety of balanced meals. Its low fat content makes it an excellent energy source for those looking to manage their fat intake while enjoying a wholesome grain.

For muscle building: Pair the rice with a lean protein source like chicken breast or fish and add a serving of fibrous vegetables. The carbohydrates fuel your workout and aid muscle recovery.
For fat loss: Combine the portion of basmati rice with a large serving of low-calorie, high-fiber vegetables and a source of lean protein. The high fiber content of the meal will help you feel fuller for longer.
For a healthy, balanced meal: Create a delicious and aromatic pilaf with spices, paired with a lentil or legume curry for extra protein and fiber.

Conclusion

For those tracking their dietary intake, understanding the macros for 40g basmati rice is a straightforward process when you focus on the uncooked weight. A standard 40g serving provides approximately 142 calories, mostly from carbs, with a small but useful protein contribution and negligible fat. Whether you choose white or brown basmati, measuring the dry grains ensures the most accurate tracking for your fitness and nutrition goals. By pairing this carbohydrate source with lean protein and vegetables, you can create balanced and satisfying meals. For further health insights on this versatile grain, consult an expert resource like WebMD.

Frequently Asked Questions

The macros for 40g of basmati rice should always be calculated based on the uncooked, dry weight. The cooking process adds water, which increases the weight but does not change the caloric or macronutrient content of the grain.

A 40g serving of uncooked white basmati rice contains approximately 142 calories, with the majority of calories coming from carbohydrates.

A typical 40g serving of uncooked white basmati rice contains about 3-4 grams of protein, making a modest contribution to your daily protein intake.

Yes, brown basmati rice has a higher fiber content and a lower glycemic index compared to white basmati rice. However, the total calorie and carbohydrate count per 40g dry weight is relatively similar.

The most accurate way is to weigh the 40g portion of rice using a digital food scale before cooking. You can then cook this portion individually or cook a larger batch and calculate your cooked serving size based on the dry-to-cooked weight ratio.

While rinsing rice removes surface starch, it does not significantly impact the overall macronutrient count. It can, however, wash away some water-soluble vitamins, though modern cooking methods minimize this loss.

Yes, basmati rice is primarily a source of complex carbohydrates, which provide a steady release of energy. The brown variety, in particular, offers more fiber for sustained energy levels.

Compared to other grains, 40g of dry basmati rice has a relatively moderate calorie density. For example, 40g of quinoa might offer slightly more protein and fiber, but basmati remains a staple, low-fat carb source.