Basmati Rice
Lower-GI than most white rice thanks to its amylose starch, but still a concentrated carb load — pair with protein and vegetables to blunt the insulin response.
FatTonic Facts
Basmati Rice · per serving 1 cup cooked (150g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 23 | −50.6 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 57 | |
| Carbs (g) | 42 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168878 (Rice, white, long-grain, regular, enriched, cooked), public domain, checked 2 Oct 2026.
Glycemic index: 57, the table’s own mean of six studies (Table A1 p. 18 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008): no. 557 Basmati, white, boiled (Sainsbury's, UK) 43; no. 558 Basmati, white, boiled 12 min (Value, UK) 52; no. 559 Basmati, white, organic, boiled 10 min (UK) 57; no. 560 Basmati, white, boiled (Mahatma brand, Australia) 58 (bread reference); no. 561 Basmati, white, boiled (SunRice brand, Rice Growers Co-Op., Australia) 65; no. 562 Basmati, white, boiled 8 min (UK) 69. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 58, from no recorded source.
Per 100 g (USDA record; serving 150 g): carbs 28.2, sugar 0.1, fiber 0.4, protein 2.7, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 23 set it, −50.6 points. Source: USDA FoodData Central, FDC 168878.
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Among the 200 rated foods
Basmati Rice scores 46, rated Moderate. It scores higher than 25% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does basmati rice spike insulin?
Glycemic load 23 for 1 cup cooked (150g); FatTonic Score 46/100 — it is neutral for fat-burning.
Is basmati rice good for fat loss?
Moderate (46/100): basmati rice is neutral for fat-burning.