Its not that high in calories. 1 cut of cooked basmati contains just over 200 calories
A cup of cooked rice contains - between 45-ish grams of carb, not great if your on a low carb diet, but it is lower in starch than many other varieties. - Protein about 4 grams - Fiber - not that much, less than a gram - Its considered a "good source" of :Iron, Selenium, Thiamine and Niacin. - to qualify as a good source it must provide between 10-20% of the recommended daily value.
Instant rice has been murdered of nutrients by its preparation process, it may only take 5 minutes to cook but all the pre-cooking and dehydrating the rice went through will strip it of its nutrients. It also ruins the texture.