Rice & Nutrition
Know your grain.
Basmati, brown, golden sella, non-basmati — each type of rice we mill cooks and nourishes a little differently. Here's what's actually in a bowl.
Grain Types
Four grains, four different tables.
All milled at the same facility, to the same standard — but each suited to a different kitchen and a different diet.
Basmati White
Extra-long grain, aged for length and aroma, milling down to a fine white polish. The everyday choice for biryani, pulao and plain steamed rice.
Basmati Brown
The bran layer stays on. More fibre and a nuttier bite than white basmati, at the cost of a longer cook time.
Golden Sella
Par-boiled before milling, which locks nutrients from the bran into the grain and gives a firmer, less sticky cooked texture. Popular for large-batch and institutional cooking.
Non-Basmati (IRRI & PK lines)
Long-grain workhorse rice — less aromatic than basmati, milled for consistent, affordable everyday eating at volume.
Typical Nutrition
Per 100g, cooked.
Approximate values for plain cooked rice with no added oil or salt. Exact figures vary by variety, batch and cooking method — use these as a general guide, not a lab certificate.
| Rice type | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|
| Basmati White | 121 kcal | 2.7 g | 25.2 g | 0.4 g | 0.4 g |
| Basmati Brown | 123 kcal | 2.7 g | 25.8 g | 0.9 g | 1.6 g |
| Golden Sella (Parboiled) | 123 kcal | 2.9 g | 26.0 g | 0.3 g | 0.8 g |
| Non-Basmati White (long grain) | 130 kcal | 2.7 g | 28.2 g | 0.3 g | 0.4 g |
Figures are typical published values for plain cooked long-grain rice per 100g, gathered from standard food-composition references — not lab results specific to our own batches.
Why Rice, Nutritionally
A staple for a reason.
Gluten-free by nature
Rice contains no gluten, making it a safe staple for coeliac and gluten-sensitive diets.
Low fat, no cholesterol
Plain cooked rice is naturally low in fat and contains no cholesterol.
Sustained energy
As a complex carbohydrate, rice is broken down gradually, supporting steady energy release.
More fibre in brown & sella
Keeping or par-boiling the bran layer raises fibre content compared with plain white rice.
B vitamins & minerals
Rice contributes small amounts of thiamine, niacin, iron and other trace minerals to the diet.
Non-allergenic
Rice is one of the least allergenic grains, which is part of why it's used as a first solid food for infants.
Store rice in a cool, dry place and it will hold its quality for around twelve months from milling. Rinsing before cooking removes surface starch for a fluffier, less sticky result.
Which One Do I Want?
A quick way to choose.
Cooking for flavour and aroma — reach for Basmati White. Cooking for fibre and a nuttier bite — Basmati Brown. Cooking in bulk for a wedding, canteen or restaurant kitchen — Golden Sella holds its shape and reheats well. Cooking for everyday value — non-basmati long grain does the job without the aging premium. See the full range on Products.