KETO VERDICTAVOID
Basmati rice is not keto-friendly. Cooked rice provides ~28g net carbs per 100g—enough to quickly exceed strict daily carb limits even in small portions.
Is Basmati Rice Keto?
Rice
Basmati rice is not keto-friendly. Cooked rice provides ~28g net carbs per 100g—enough to quickly exceed strict daily carb limits even in small portions.
- Net carbs (100g)28g
- Protein (100g)2.7g
- Fat (100g)0.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
28g
Total Carbs
28.4g
Fiber
0.4g
Protein
2.7g
Fat
0.3g
Calories
130
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs (~28g/100g cooked) overwhelm keto carb budgets
- Low fiber and virtually no fat—poor keto macro profile
- High glycemic impact can spike glucose/insulin
- Better keto swaps exist (e.g., riced-cauliflower, konjac-rice)
HEALTH BENEFITS
- Naturally gluten-free whole-food starch
- Provides B vitamins and trace minerals
- Easy-to-digest carbohydrate source for non-keto diets
- Lower arsenic tendency than some rice types (varies by source)
- Can replenish glycogen for athletes (non-keto or TKD use)
PREPARATION SUGGESTIONS
MIX WITH CAULIFLOWER RICE
If you include rice occasionally, blend riced-cauliflower 2:1 with basmati to cut net carbs per serving.
COOL & REHEAT (RESISTANT STARCH)
Cook, chill overnight, then reheat. This may modestly increase resistant starch—still not keto, but slightly lowers effective carbs.