1 serving (140 grams) contains 205 calories, 4.2 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Jasmine rice
Jasmine rice is a long-grain variety of fragrant rice primarily grown in Thailand, Cambodia, Laos, and Vietnam. Known for its aromatic qualities and slightly sticky texture when cooked, it is a staple in Southeast Asian cuisines. Jasmine rice is available in both white and brown varieties, with brown jasmine rice retaining more of its fiber and nutrient content. A 1-cup serving of cooked white jasmine rice (approximately 140g) provides around 205 calories, 45g of carbohydrates, 4g of protein, and less than 1g of fat. It is naturally low in sodium and cholesterol-free, making it an excellent base for a balanced meal when paired with proteins and vegetables. While white jasmine rice is primarily a source of simple carbohydrates, its brown variety also offers additional vitamins, minerals, and dietary fiber, making it a more nutrient-dense option for health-conscious individuals.
Health Benefits
- Provides long-lasting energy due to its carbohydrate content, which supports brain and muscle function.
- Brown jasmine rice is a good source of dietary fiber, promoting digestive health and supporting cardiovascular health.
- Rich in B vitamins such as thiamin (B1) and niacin (B3), which are essential for energy metabolism and maintaining a healthy nervous system.
Dietary Considerations
Selection and Storage
Store uncooked jasmine rice in an airtight container in a cool, dry place to maintain freshness. Once cooked, refrigerate in an airtight container and consume within 3-4 days.
Common Questions About Jasmine rice Nutrition
Is jasmine rice high in protein?
Jasmine rice is relatively low in protein, with about 4-5 grams of protein per cooked cup (approximately 200 grams). If you're looking for a protein-rich food, jasmine rice will need to be paired with other protein sources like beans, tofu, or chicken.
Can I eat jasmine rice on a keto diet?
Jasmine rice is not keto-friendly as it is high in carbohydrates, providing about 45 grams of carbs per cooked cup. Since keto diets typically limit carbs to 20-50 grams per day, jasmine rice would quickly exceed this limit.
Is jasmine rice healthy, and does it have any health concerns?
Jasmine rice can be part of a healthy diet and is a good energy source due to its carbohydrate content. However, as a refined grain, white jasmine rice has lower fiber and fewer nutrients compared to whole-grain options. Brown jasmine rice is a healthier choice as it retains more fiber and micronutrients.
What is a healthy portion size for jasmine rice?
A healthy portion of cooked jasmine rice is typically 1/2 to 1 cup, depending on your calorie and carbohydrate needs. One cup provides about 205 calories, so measuring portions is important to avoid excessive calorie intake.
How does jasmine rice compare to basmati rice?
Jasmine rice and basmati rice differ in texture, aroma, and nutritional profile. Jasmine rice is softer, stickier, and has a floral aroma, while basmati is drier, fluffier, and has a nutty aroma. Basmati rice tends to have a lower glycemic index, making it a slightly better choice for blood sugar control.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- 2020-2025 Dietary Guidelines for Americans: GrainsU.S. Department of Health and Human ServicesOffers guidelines for grain consumption, emphasizing the place of jasmine rice and other grains within a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
