Jasmin rice

Grain

Item Rating: 74/100

1 serving (140 grams) contains 205 calories, 4.2 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		292.9
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.9 mg	0%
Total Carbohydrates		64.3 g	23%
	Dietary Fiber	0.9 g	3%
	Sugars	0 g
protein		6 g	12%
Vitamin D		0 mcg	0%
Calcium		28.6 mg	2%
Iron		0.4 mg	2%
Potassium		78.6 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (1.9%)

Protein: 24 cal (8.4%)

Carbs: 257 cal (89.7%)

About Jasmin rice

Jasmine rice is a long-grain variety of fragrant rice primarily grown in Thailand, Cambodia, Vietnam, and Laos. Known for its floral aroma and soft, slightly sticky texture when cooked, it is a staple in Southeast Asian cuisine and complements a wide range of dishes like stir-fries, curries, and grilled meats. Nutritionally, jasmine rice provides a good source of energy, primarily due to its carbohydrate content. A 1-cup serving of cooked white jasmine rice contains around 205 calories, 45g of carbohydrates, 4g of protein, and is low in fat. It is also gluten-free but less nutrient-dense compared to whole grains. Brown jasmine rice offers additional fiber, vitamins, and antioxidants.

Health Benefits

• Provides sustained energy due to its high carbohydrate content, which is essential for brain and muscle function.
• Brown jasmine rice contains dietary fiber (1.1g per cooked cup) that supports digestive health and helps regulate blood sugar.
• Low in fat and sodium, making it heart-friendly and suitable for individuals managing cholesterol and blood pressure.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegan, vegetarian, low-fat diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked jasmine rice in an airtight container in a cool, dry place to prevent moisture and pest contamination. Cooked rice should be refrigerated within 2 hours and consumed within 4-6 days.

Common Questions About Jasmin rice Nutrition

Is jasmine rice high in protein?

Jasmine rice is not high in protein, as it contains about 4 grams of protein per cooked cup (140 grams). While it can serve as a source of carbohydrates, it is not considered a significant source of protein compared to other foods like legumes or meat.

Can I eat jasmine rice on a keto diet?

Jasmine rice is not suitable for a keto diet because it is high in carbohydrates. A single cooked cup (140 grams) contains around 39 grams of carbs, which can quickly exceed the daily carb allowance for ketogenic diets (20-50 grams per day).

What are the health benefits or concerns of eating jasmine rice?

Jasmine rice can be part of a healthy diet as it provides a quick energy source thanks to its high carbohydrate content. However, the white variety is low in fiber and can cause blood sugar spikes for individuals with diabetes. Brown jasmine rice is a better alternative as it retains more fiber and nutrients.

How much jasmine rice should I eat per serving?

A typical serving size of jasmine rice is about 1/2 cup of cooked rice (approximately 75-100 grams), which contains roughly 100-160 calories. Portion sizes can vary depending on your dietary needs and whether jasmine rice is being used as a side or main dish.

How does jasmine rice compare to other types of rice?

Compared to regular white rice, jasmine rice has a softer texture and a slightly aromatic flavor. Brown jasmine rice is more nutritious than white jasmine rice due to its higher fiber and vitamin content. However, white jasmine rice cooks faster and is typically less chewy than brown rice.

Data Sources & Scientific References