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sona masoori rice.

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ALSO KNOWN AS

Indian medium-grain ricesona masuri

Recipes with sona masoori rice + Add to pantry

SERVING

CALORIES

362

PROTEIN

7.2g

CARBS

79.4g

FAT

0.70g

FIBER

1.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories362kcal—

Protein7.2g14%

Carbohydrates79.4g29%

Fiber1.3g5%

Sugar0.10g0%

Total fat0.70g1%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol0mg0%

Water11.5g—

MINERALS

Sodium5.0mg0%

Potassium115mg2%

Calcium10mg1%

Iron0.80mg4%

Magnesium25mg6%

Phosphorus113mg9%

Zinc0.70mg6%

Copper0.10mg11%

Manganese0.50mg22%

Selenium15.1µg27%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin K1.0µg1%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.02mg2%

Niacin (B3)1.6mg10%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.10mg6%

Folate (B9)10µg3%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup185g

1 tablespoon12g

1 teaspoon4g

1 ml0.8g

1 liter800g

HEALTH BENEFITS

Why eat it.

✓Provides a quick source of carbohydrates for energy.
✓Known for being lightweight and easily digestible compared to other rice varieties.
✓Has a relatively lower glycemic index than some other white rice types, making it a better option for blood sugar management.
✓Naturally low in fat and sodium, and is cholesterol-free.

COOKING TIPS

In the kitchen.

1Rinse the rice under cold water until the water runs clear to remove excess surface starch, which ensures separate, non-sticky grains.
2Use a standard rice-to-water ratio of 1:2. For a firmer texture, reduce water slightly.
3Soaking the rice for 20-30 minutes before cooking can result in softer, longer, and more evenly cooked grains.
4After cooking, let the rice rest, covered, for 10 minutes before fluffing with a fork to allow the moisture to distribute evenly.

STORAGE

Keep it fresh.

Store in a cool, dry, and dark place in an airtight container to protect from moisture, pests, and odors.
For long-term storage (beyond 6 months), you can refrigerate or freeze the rice to maintain its freshness and prevent insect infestation.

FAQ

Frequently asked questions.

Is Sona Masoori rice healthy?

Yes, Sona Masoori rice is a healthy, fat-free, and sodium-free source of energy. It is particularly valued for being lightweight and easier to digest than many other rice varieties, making it a staple for daily consumption.

How many calories and carbs are in Sona Masoori rice?

Per 100g of dry Sona Masoori rice, there are approximately 362 calories and 79.4g of carbohydrates. It also provides about 7.2g of protein and a very low fat content of 0.7g.

Is Sona Masoori rice gluten-free?

Yes, Sona Masoori rice is naturally gluten-free. It is a safe and excellent carbohydrate source for individuals with celiac disease or those following a gluten-restricted diet.

Can diabetics eat Sona Masoori rice?

Sona Masoori has a relatively lower glycemic index compared to some other white rice varieties, which may help in better blood sugar management. However, because it is high in carbohydrates, diabetics should still practice portion control and pair it with fiber-rich vegetables.

How do you cook Sona Masoori rice?

The standard cooking ratio is 1 cup of rice to 2 cups of water. After rinsing the rice, bring the water to a boil, add the rice, and simmer on low heat for 12-15 minutes until the water is fully absorbed and the grains are tender.

What does Sona Masoori rice taste like?

It has a delicate, neutral flavor with a slight natural sweetness. Its texture is light and fluffy rather than sticky, making it highly versatile for various South Indian dishes and stir-fries.

Is Sona Masoori rice good for weight loss?

While it is a refined grain, its lightweight nature and lower starch content can make it a better choice than heavier rice varieties. However, it should be consumed in moderation as part of a calorie-controlled diet due to its high carbohydrate density.

What is the difference between Sona Masoori and Basmati rice?

Basmati is a long-grain, highly aromatic rice that expands significantly when cooked. Sona Masoori is a medium-grain rice that is less aromatic but lighter, contains less starch, and is generally easier to digest for daily meals.

How should Sona Masoori rice be stored?

Store dry rice in a cool, dry place in an airtight container to protect it from moisture and pests. Cooked Sona Masoori rice should be refrigerated promptly and consumed within 3 to 4 days.

Is Sona Masoori rice easy to digest?

Yes, it is widely known for being one of the most easily digestible rice varieties. This makes it an ideal choice for children, the elderly, or individuals with sensitive digestive systems.

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