Is Basmati rice good for you?
Basmati rice is a grain. It has about 25 g net carbs and 3 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.
Basmati rice: verdict by goal
The details
Blood sugar: The lowest-GI white rice (long-grain, less sticky) — noticeably gentler on glucose than jasmine. Still a small portion, cooked-and-cooled, on a blood-sugar reset.
How to choose: Aged basmati; long, separate grains.
How to use it: Cook, cool, and portion small; the better rice choice if you're having rice.
How to store: Airtight pantry.
Sensible portion: small portion, occasional
See how Basmati rice fits your goal
Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.
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Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.