Protein in White Basmati Rice: How Much per 100g and per Portion
Boiled white basmati rice provides 2.8g of protein per 100g. This is a relatively low amount, with protein accounting for 10% of the total energy. For every 100 kcal of rice you eat, you get 2.4g of protein, which is an important consideration when planning meals to meet specific training targets. The data is for rice boiled in unsalted water.
CoFID 11-858 · Rice, white, basmati, boiled in unsalted water
What the numbers say
- Protein per calorie. White basmati rice provides 2.4g of protein for every 100 kcal. Protein accounts for 10% of its total energy, with the majority coming from carbohydrates.
- Low in fat, sugar, salt. According to UK front-of-pack labelling guidance, boiled white basmati rice is rated ‘low’ for fat, saturated fat, sugars, and salt.
- Fibre content. This rice contains 0.6g of dietary fibre per 100g. A larger 250g portion of boiled rice provides 1.5g of fibre.
White Basmati Rice macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 117 kcal 498 kJ |
6% | – |
| Protein | 2.8g | 6% | – |
| Fat | 0.7g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 26.5g | 10% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0.6g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in white basmati rice by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 150g | 4.2g | 176 | 39.8g | 1g |
| 200g | 5.6g | 234 | 53g | 1.4g |
| 250g | 7g | 292 | 66.2g | 1.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of white basmati rice for 20g or 30g of protein
- To get 20g of protein solely from this rice, you would need to eat a very large amount of 714g (boiled weight), which contains 836 kcal.
- A 30g protein target would require 1071g of boiled rice, containing 1254 kcal and over 280g of carbohydrates.
- The nutritional information is for boiled rice, so always weigh your portion after cooking to accurately track your intake.
How it compares with other grain foods
Within the grain foods group, boiled white basmati rice ranks low for protein content, at 16th out of 17 foods for protein per 100g. Its protein density is also relatively low, ranking 14th in its group for protein per 100 kcal. It has the same protein content as standard boiled white rice (2.8g per 100g) but less than brown rice, which has 3.6g. Other staple carbohydrates like boiled pasta (4.4g) and egg noodles (5.0g) offer more protein for the same weight. This makes white basmati rice primarily a carbohydrate source rather than a significant contributor to protein intake in a meal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| White Basmati Rice | 2.8g | 117 | 2.4g |
| White Rice | 2.8g | 131 | 2.1g |
| Brown Rice | 3.6g | 132 | 2.7g |
| Pasta | 4.4g | 141 | 3.1g |
| Egg Noodles | 5g | 143 | 3.5g |
Quick answers
How much protein is in 150g of cooked basmati rice?
A 150g portion of boiled white basmati rice contains 4.2g of protein, along with 176 kcal and about 40g of carbohydrates.
Is basmati rice a good source of protein?
Boiled white basmati rice is not a significant source of protein, providing 2.8g per 100g. It ranks 127th out of 137 foods on this site for protein content.
Does brown rice have more protein than white basmati rice?
Yes, boiled brown rice has more protein, with 3.6g per 100g compared to 2.8g per 100g in boiled white basmati rice.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.