White jasmin rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.4 grams of protein, 0.3 grams of fat, and 28.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		56.3 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0.1 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		6 mg	0%
Iron		0.4 mg	2%
Potassium		70 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 (2.2%)

Protein: 18 cal (7.5%)

Carbs: 225 cal (90.3%)

About White jasmin rice

White jasmine rice, a fragrant long-grain variety predominantly grown in Thailand, is a staple in Southeast Asian cuisine. Known for its soft, slightly sticky texture and distinctive floral aroma, it pairs well with a variety of dishes, from curries to stir-fries. Nutritionally, a 1-cup serving of cooked white jasmine rice provides around 205 calories, 45 grams of carbohydrates, and 4 grams of protein, making it an excellent source of energy. It contains trace amounts of vitamins such as B1 (thiamine) and B3 (niacin) and minerals like magnesium and selenium, though it is relatively low in fiber due to the milling process that removes the bran and germ.

Health Benefits

• Provides quick and easily digestible energy due to its high carbohydrate content, making it an ideal choice for athletes or those needing rapid energy replenishment.
• Contains selenium, a trace mineral that supports thyroid function and helps the body fight oxidative stress.
• Enriched versions of jasmine rice may contain added B vitamins, such as thiamine and niacin, which are essential for metabolic energy production and maintaining healthy skin and nerves.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, low-fat diets, vegetarian 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 for up to 1 year. Once cooked, refrigerate within two hours and consume within 4-6 days.

Common Questions About White jasmin rice Nutrition

Is white jasmine rice high in protein?

White jasmine rice is not high in protein; it contains only about 4 grams of protein per cup of cooked rice (approximately 158 grams). It is primarily a source of carbohydrates rather than protein, making it less suitable as a protein-rich food option.

Can I eat white jasmine rice on a keto diet?

White jasmine rice is not suitable for a keto diet due to its high carbohydrate content. A single cooked cup contains about 45 grams of carbohydrates, which exceeds the daily carb limit for most keto plans (typically 20-50 grams).

What are the health benefits and concerns of eating white jasmine rice?

White jasmine rice is an easily digestible energy source and pairs well with many meals. However, it has a high glycemic index, meaning it may cause rapid blood sugar spikes, which could be a concern for people with diabetes or those monitoring blood sugar levels. It is also lower in fiber and nutrients compared to whole grain options like brown jasmine rice.

What is the recommended serving size for white jasmine rice?

The recommended serving size for cooked white jasmine rice is about 1/2 cup, which equals approximately 80-100 grams or around 160 calories. This portion provides enough energy while leaving room for other nutrient-rich foods in a balanced meal.

How does white jasmine rice compare to brown jasmine rice?

White jasmine rice is softer and cooks faster than brown jasmine rice, but it is less nutritious. Brown jasmine rice retains the bran and germ, providing more fiber (3 grams per cup compared to less than 1 gram for white) and higher levels of vitamins and minerals, making it a healthier choice overall.

Data Sources & Scientific References