Sona Masoori
Nutrition Facts (Per 100g serving, uncooked)
Sona Masoori is prized for being a "lean" grain.It is naturally fat-free and sodium-free.
| Nutrient | Amount (approx.) |
| Calories | 340 – 355 kcal |
| Carbohydrates | 76g – 78g |
| Protein | 6g – 8g |
| Fiber | 1g – 3g (Higher in unpolished versions) |
| Fat | 0.3g – 0.5g |
| Iron | 0.8mg – 3.6mg |
| Magnesium | 30mg – 100mg |
| Glycemic Index (GI) | ~51 – 72 (Varies by polishing) |
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Key Health Benefits
Weight Management: Sona Masoori has fewer calories and less starch than most long-grain rice varieties.Its light nature makes it a popular choice for those looking to manage their weight without giving up rice entirely.
Highly Digestible: It is widely recognized as one of the easiest rice varieties to digest.It doesn't leave you feeling "heavy" or bloated after a meal, making it an excellent choice for daily consumption for all age groups.
Low to Moderate GI: While white Sona Masoori has a moderate GI (~72), the unpolished or brown versions have a much lower GI (~51). This provides a slow release of energy and helps prevent sharp blood sugar spikes.
- Muscle & Nerve Support: It is a surprisingly good source of Manganese and Magnesium, which are vital for bone health, muscle contractions, and nerve signaling.
Protein-Rich: For a white rice variety, it maintains a decent protein profile, which helps in cell repair and muscle maintenance when combined with a balanced dal (lentil).
