Basmati rice · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 0.5 g.
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Training fuel
Basmati rice is a clean, well-tolerated carb source: 28 g of carbs per 100 g cooked (130 kcal), almost no fat. These carbs refill muscle glycogen, the energy store you draw on every set. A full store = better performance and recovery.
Its glycaemic index, slightly lower than other white rices, makes it a steady fuel with no sharp spike — handy around sessions.
Bulking and cutting
When bulking, rice is your best friend: easy to eat in quantity, it helps reach the calorie surplus without feeling heavy. Many lifters use around 60 to 100 g of raw rice per meal (~150-250 g cooked).
When cutting it keeps its place, in adjusted amounts: favour it around training, where carbs are best used. Pair it with a protein source and vegetables.
Basmati or brown, and cooking
White basmati is more digestible and handy right before or after a session; brown rice brings more fibre and is more filling. Neither is 'better' in absolute terms: choose based on your digestion and timing.
Batch-cooking tip: cook a big amount of rice ahead, it keeps a few days in the fridge and reheats in seconds — a starch always ready.
Weighing raw or cooked: precision matters
This is the number-one trap with rice: it swells a lot when cooked (100 g raw ≈ 250-300 g cooked depending on water absorbed). So the 'per 100 g cooked' and 'per 100 g raw' values are nothing alike. The most reliable approach is to weigh raw and use the raw values, or to stay consistent with one method.
When batch-cooking, note the total raw weight, then split the cooked dish into equal portions: you keep precise tracking without reweighing at every meal.
What to pair it with
Rice is the carb base: serve it with a protein source and legumes.
Key takeaways
- 28 g carbs per 100 g cooked: fuel that refills glycogen.
- GI a bit lower than other white rices: good fuel around training.
- Easy to eat in volume: an asset when bulking.
- Batch-cooks and reheats in seconds.
Frequently asked questions
Basmati or brown rice?
Brown rice brings more fibre and micronutrients and is more filling; white basmati is more digestible, handy around training. Both are good carbs — a matter of digestion and preference.
How much rice when bulking?
It depends on your calorie needs. Many lifters use around 60 to 100 g of raw rice (about 150-250 g cooked) per meal, adjusted to their expenditure. Use the portion calculator to dial in the amounts.
Should you rinse rice before cooking?
Rinsing rice removes part of the surface starch: the grains stick less and the texture is lighter, which is prized for basmati. The nutritional impact is minimal — it is mostly about texture and preference.
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