When you're trying to build balanced Indian meals but feel confused about rice portions, cooking ratios, and which variety to even buy, meal planning gets frustrating fast. Sona Masoori is my go-to rice for everyday thalis. It's lighter than basmati, cooks quickly, and pairs perfectly with dals, curries, and sambar.
This guide covers everything you need to know: nutrition facts, raw vs cooked portions, where to buy it, and four different cooking methods so you can make perfect rice every time.
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What Is Sona Masoori Rice?
Sona Masoori is a medium-grain white rice grown primarily in Andhra Pradesh and Telangana. The name translates to "golden pollen" with sona meaning gold and masoori referring to the soft texture. It's lighter and less starchy than basmati, making it ideal for everyday South Indian meals.
Most South Indian households prefer Sona Masoori for daily cooking. It's what we grew up eating with sambar, rasam, and pappu. Basmati is wonderful too, but in our home it's reserved for special occasions like biryanis and pulao for festivals or guests. For everyday thalis, Sona Masoori is the standard.
Other Names You Might See
Sona Masuri, BPT 5204 (the official variety name), Bangaru Theegalu, and HMT Rice (a similar variety). If you see any of these at your local Indian grocery store, they're the same or very similar rice.
Sona Masoori Rice Nutrition
| Per | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| 45g | 160 | 3 | 0 | 0 | 36 |
Cooking Info
| Detail | Value |
|---|---|
| Raw Measure | 1 cup (220g) |
| Water Ratio | 1:2 |
| Soaking | optional — 30 min in 2 cups |
| Cooked Yield | 700g |
| Serving Size | 100g |
Raw vs Cooked: Understanding Portions
This is where most people get confused. The nutrition label shows values for raw/dry rice, but you eat it cooked. Rice roughly triples in weight when cooked.
Here's the math:
1 cup raw rice 220 yields 700 cooked. One serving is 100g cooked rice, which means 1 cup raw makes approximately 7 servings.
So when you see 160 calories per 45g on the package, that's for raw rice. A typical cooked serving (100g) has roughly 112cal calories.
This is why I always weigh cooked rice for my thali nutrition calculations. It's more accurate for real-world eating.
Which Brand I Buy
I use Costco Royal Sona Massori.
I buy the 20 lb bag from Costco. It lasts our family of four about 2 to 3 months and costs significantly less per pound than smaller bags from Indian grocery stores.
Where to Find Sona Masoori
Costco has the best value for large bags (Royal brand). Indian grocery stores carry multiple brands like Swad, Laxmi, and 24 Mantra. Amazon is convenient but usually more expensive. Some Walmart and Target locations carry it in the international aisle.
Look for rice that's less than a year old if possible. Fresher rice cooks better and has a nicer aroma.
How to Store Sona Masoori Rice
Uncooked rice: Store in an airtight container in a cool, dry place. It keeps for 1 to 2 years. Add a few dried bay leaves to prevent bugs.
Cooked rice: Let it cool to room temperature first, then refrigerate within 1 hour. It keeps 4 to 5 days in the fridge. Cooked rice also freezes well for 2 to 3 months. Portion into containers before freezing for easy reheating.
Ways to Cook Sona Masoori Rice
I have four detailed recipes depending on which method you prefer. The water ratio for Sona Masoori is 1:2 (rice to water).
Stovetop Method
The traditional approach that gives you the most control over texture.
Rice Cooker Method
Set it and forget it. Perfect for busy weeknights.
Pressure Cooker Method
The fastest method with rice ready in under 15 minutes.
Instant Pot Method
Great if you're already using your Instant Pot for dal or curry.
How to Boost Protein and Fiber in Rice
Plain white rice is low in protein and fiber, but you can change that by cooking it differently and adding nutrient dense ingredients.
One of my favorite methods is cooking rice with chicken bone broth instead of water. This adds protein without changing the texture or adding extra volume to your plate. You can also mix in vegetables and other add-ins after cooking.
Here are some recipes that show you how:
Add-ins that work well: Broccoli, moringa leaves (munagaku), edamame, and pine nuts all pair nicely with rice and add protein or fiber.
Substitutions
If you can't find Sona Masoori, here are alternatives:
Basmati works but has a longer grain and more aromatic flavor. It's a different texture that some find too fragrant for everyday meals. Jasmine rice works but it's stickier with a different flavor profile. Regular long grain white rice is fine in a pinch but has a less authentic taste.
For balanced thalis, I prefer Sona Masoori over basmati for daily meals. It's lighter and doesn't overpower the curries.
Recipes Using Sona Masoori Rice
Here are recipes from Thali Method where this rice works perfectly:
[ingredient_recipes id="139"]
Tips for Perfect Sona Masoori Rice
- Rinse until the water runs clear. This removes excess starch and prevents gummy rice.
- Soaking is optional. About 30 min of soaking reduces cooking time slightly, but it's not required.
- Don't lift the lid while cooking. Let the steam do its work.
- Rest before fluffing. Give it 5 minutes off heat with the lid on for fluffier rice.
- Use a fork to fluff, not a spoon. A spoon can mash the grains.
Making Rice Part of a Balanced Thali
A single serving of rice (100g cooked) is just one component of a balanced thali. I typically pair it with:
One curry or dal for protein and fiber, one vegetable side for additional fiber and nutrients, and one raita or chutney for probiotics and flavor.
This combination gives you a complete meal with 20 to 30g protein and 10 to 15g fiber, depending on your curry choices.
What's your favorite way to cook Sona Masoori rice? Let me know in the comments!
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