Per 100 g, Basmati Rice has 121 kcal and Brown Rice has 123 kcal. A typical serving of Basmati Rice (1 katori, 150 g) has 182 kcal and 5.3 g protein, and a typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein.
Better for weight loss
Tie
They are close: 121 vs 123 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick.
More protein per calorie
Basmati Rice
Basmati Rice gives 2.9 g protein per 100 kcal against 2.2 g for Brown Rice (3.5 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
More fibre per calorie
Brown Rice
Brown Rice gives 1.5 g fibre per 100 kcal against 0.5 g for Basmati Rice (1.8 g vs 0.6 g per 100 g). Fibre slows digestion and helps fullness.
For weight loss there is little to choose between Basmati Rice and Brown Rice, so control the portion. For protein, Basmati Rice comes out ahead. Both can fit a healthy Indian diet in sensible portions. What matters most is your total daily calories and protein, not any single food.
| Per 100 g | Basmati Rice | Brown Rice |
|---|---|---|
| Calories | 121 kcal | 123 kcal |
| Protein | 3.5 g | 2.7 g |
| Carbohydrates | 25.2 g | 26 g |
| Fat | 0.4 g | 1 g |
| Fibre | 0.6 g | 1.8 g |
| Sugar | 0.1 g | 0.4 g |
| Sodium | 2 mg | 4 mg |
| Calcium | 8 mg | 10 mg |
| Iron | 0.4 mg | 0.5 mg |
| Potassium | 35 mg | 79 mg |
| Vitamin C | 0 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Basmati Rice, 1 katori (150 g)
182 kcal
5.3 g protein · 37.8 g carbs · 0.6 g fat · 0.9 g fibre
100 kcal = about 83 g
Full nutrition for Basmati Rice →Brown Rice, 1 katori (150 g)
185 kcal
4.1 g protein · 39 g carbs · 1.5 g fat · 2.7 g fibre
100 kcal = about 81 g
Full nutrition for Brown Rice →Brown Rice has more: 123 kcal per 100 g against 121 kcal. A typical serving of Basmati Rice (1 katori, 150 g) has 182 kcal and 5.3 g protein, and a typical serving of Brown Rice (1 katori, 150 g) has 185 kcal and 4.1 g protein.
Neither has a clear edge. They are close: 121 vs 123 kcal per 100 g, with similar protein and fibre. Portion size matters more than the pick. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Basmati Rice gives 2.9 g protein per 100 kcal against 2.2 g for Brown Rice (3.5 g vs 2.7 g per 100 g). Neither is a major protein source, so pair them with dal, curd, paneer, eggs or chicken.
About 83 g of Basmati Rice or 81 g of Brown Rice gives you 100 kcal.
Get an Indian diet plan with your exact portions of basmati rice, brown rice and everything else you eat, built around your goal by NASM-certified Coach Himanshu.