TeraiFarmsKalanamak Rice Nutrition Facts (Per 100g)
Per 100 g (dry weight), Kalanamak rice provides 350-360 kcal, 77-79 g carbohydrate, 7-8 g protein, 0.5-1.0 g fat, 1-2 g dietary fibre, and ~3.1 mg iron. Its glycemic index of 49-52 puts it firmly in the low-GI category, well below white basmati at ~73.
When people ask "is Kalanamak rice healthy?", the honest answer starts with the numbers. This page compiles the per-100g nutrition profile from ICMR-NIN IFCT 2017 reference data and ICAR-NRRI grain-quality studies, adds the glycemic index measured on the cooked grain, and explains what each figure means in the context of a daily Indian diet. No hype, just the data and what it tells you.
- GI 49-52: low-glycemic, well below white basmati (~73) and brown rice (~68).
- Iron ~3.1 mg/100g: significantly higher than most milled white rice.
- Protein 7-8 g/100g: a source of protein — an everyday contributor, not a supplement replacement.
- Carbohydrate 77-79 g/100g: comparable to other rice, but digested more slowly due to high amylose.
- Fat 0.5-1.0 g/100g: very low fat — rice is not a fat source.
Full nutrition facts: Kalanamak rice per 100 g (dry, uncooked)
| Nutrient | Per 100 g (dry weight) | Notes |
|---|---|---|
| Energy | 350-360 kcal | Similar to most rice varieties |
| Carbohydrate (total) | 77-79 g | Mostly starch (amylose + amylopectin) |
| Dietary Fibre | 1-2 g | Partially retained from aleurone layer |
| Protein | 7-8 g | A source of protein (FSSAI standard) |
| Total Fat | 0.5-1.0 g | Very low fat |
| Iron | ~3.1 mg | From aleurone layer; significantly higher than polished rice |
| Glycemic Index (GI) | 49-52 | Measured on cooked grain; low-GI (<55) |
| Zinc | Present | Quantified in ICAR-NRRI studies; exact value varies by milling |
| Magnesium | Present | Retained in aleurone layer |
| 2-AP (aroma) | Natural | 2-acetyl-1-pyrroline; BADH2 gene-regulated; not added |
What does the carbohydrate profile mean?
At 77-79 g of carbohydrate per 100 g, Kalanamak is a starchy grain — the same as all rice. The relevant question is not how much carbohydrate it contains but how fast that carbohydrate digests.
Kalanamak's starch is higher in amylose than most modern high-yield rice varieties. Amylose is a linear starch chain that resists rapid enzymatic breakdown in the gut. This resistance is the primary reason its GI sits at 49-52 rather than the 72-85 seen in heavily polished, amylopectin-dominant varieties. In practical terms: the same carbohydrate quantity, digested more slowly, produces a flatter blood-glucose curve.
Soaking Kalanamak for 20-30 minutes before cooking also partially gelatinises the starch structure in a way that can further moderate glucose release. More on GI and amylose →
A source of protein: what that means
Kalanamak provides 7-8 g of protein per 100 g. Indian food-labelling regulations use the term "source of protein" for foods that contribute meaningfully but are not primarily protein foods. "High protein" requires a higher threshold — Kalanamak does not meet that bar, and claiming otherwise would be inaccurate under FSSAI guidelines.
For a household where rice appears at two or three meals a day, 7-8 g per 100 g is a real and consistent contribution. Pair it with dal (lentils) to cover the lysine gap and you have a complete protein combination — a nutritional principle underlying dal-chawal for thousands of years.
Iron: the standout micronutrient
The ~3.1 mg of iron per 100 g is where Kalanamak distinguishes itself from almost all milled white rice. Standard white rice typically contains 0.4-1.0 mg/100g after milling strips the aleurone. Kalanamak's low-heat milling preserves most of the aleurone, keeping the iron largely intact.
The adult daily recommended intake for iron is 17-21 mg for women (higher for premenopausal women) and ~17 mg for men, per Indian Council of Medical Research recommendations. A 100 g dry serving of Kalanamak provides roughly 15-18% of that requirement — meaningful when iron deficiency is the most common nutritional deficiency in India. Iron absorption, food pairings, and more →
Nutrition comparison: Kalanamak vs other popular rice
| Nutrient (per 100g dry) | Kalanamak | White basmati | Brown rice | Sona Masuri |
|---|---|---|---|---|
| Energy (kcal) | 350-360 | ~350 | ~355 | ~345 |
| Carbohydrate (g) | 77-79 | ~77 | ~73 | ~78 |
| Protein (g) | 7-8 | ~7 | ~7.5 | ~6.5 |
| Fat (g) | 0.5-1.0 | ~0.5 | ~2.5 | ~0.5 |
| Fibre (g) | 1-2 | ~0.4 | ~3.5 | ~0.5 |
| Iron (mg) | ~3.1 | ~0.6-1.0 | ~1.5-2.0 | ~0.6 |
| Glycemic Index | 49-52 | ~73 | ~68 | ~72 |
Brown rice scores better on dietary fibre and fat content than polished white rice, but its GI (~68) remains considerably higher than Kalanamak's. Brown rice also lacks the natural aroma and the soft, palatable texture of Kalanamak, which are practical factors for everyday eating.
The grain behind the numbers
GI-tagged Kalanamak from Siddharthnagar, low-heat milled to preserve the aleurone layer. Vacuum-packed, ships pan-India.
Shop Kalanamak · Rs 449Frequently asked questions
How many calories are in Kalanamak rice per 100g?
How much protein does Kalanamak rice have?
What is the iron content of Kalanamak rice?
What is the glycemic index of Kalanamak rice?
How much carbohydrate is in Kalanamak rice?
- ICMR–National Institute of Nutrition, Indian Food Composition Tables (IFCT) 2017 — rice nutrient reference values.
- ICAR–National Rice Research Institute — Kalanamak grain quality and phytochemistry studies.
- Geographical Indications Registry, Government of India — Kalanamak rice GI record (2013).