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Parboiled Basmati Rice

Parboiled Basmati Rice

EverydayDry

Parboiled basmati rice is a long-grain variety that undergoes a steam-pressure process before milling, which drives nutrients from the bran into the starchy endosperm. This treatment preserves more fiber, vitamins, and minerals compared to regular white basmati while creating firm, separated grains when cooked. The rice retains basmati's signature floral aroma and elongates significantly during cooking, making it ideal for pilafs and biryanis where distinct, non-sticky grains are preferred.

Macro Impact

A 1 cup serving contains 710 calories, 14g protein, 154g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 710 calories?
Walking3.5 mph, moderate pace
2 hours 45 min
YogaModerate effort, gentle pace
2 hours
SwimmingModerate effort, freestyle
1 hour 31 min
Biking12-14 mph, moderate effort
1 hour 13 min
StairsStair climbing, moderate pace
1 hour 23 min
Running5 mph (12 min/mile)
1 hour

Nutrition Facts

Serving size1 cup (200 g)
Amount per serving
Calories710
% Daily Value*
Total Fat4g
6%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate154g
56%
Dietary Fiber22g
79%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron2mg
13%
Potassium230mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
154 / 275 g
56%
Fiber
22 / 28 g
79%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
18 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
6%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
2 / 23 g
8%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
2 / 19 g
10%
Omega 9
2 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
47%
Leucine
1 / 3 g
43%
Lysine
1 / 2 g
24%
Methionine
0 / 1 g
25%
Phenylalanine
1 / 2 g
37%
Threonine
1 / 1 g
49%
Tryptophan
0 / 0 g
44%
Valine
1 / 2 g
36%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
24%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
3 / 15 mg
21%
Pantothenic Acid, B5
1 / 5 mg
20%
Pyridoxine, B6
1 / 1 mg
66%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
0 / 2 mcg
0%
Folate
60 / 400 mcg
15%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
20 / 1k mg
2%
Copper
0 / 1 mg
22%
Iron
2 / 13 mg
18%
Magnesium
50 / 370 mg
14%
Manganese
2 / 2 mg
107%
Phosphorous
200 / 700 mg
29%
Potassium
230 / 3k mg
8%
Selenium
30 / 55 mcg
55%
Sodium
4 / 2.3k mg
0%
Zinc
2 / 10 mg
21%
Chromium
0 / 30 mcg
0%
Molybdenum
18 / 45 mcg
40%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
24 g
Caffeine
0 mg
Choline
20 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Rice, white, long-grain, parboiled, enriched, dry. USDA Standard Reference, Legacy. Food ID 169707.
  2. 2.Rice, white, long-grain, parboiled, unenriched, dry. USDA Standard Reference, Legacy. Food ID 169758.
  3. 3.Grains, rice, white, long-grain, parboiled, dry. Canadian Nutrient File. Food ID 4472.
  4. 4.Rice, parboiled, raw. Frida. Public Food Key 1271.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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