White jasmine 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		0.3 mg	1%
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 White jasmine rice

White jasmine rice is a fragrant long-grain rice primarily grown in Thailand, often used in Southeast Asian cuisine. Known for its floral aroma and slightly sticky texture when cooked, it is a staple in dishes such as curries, stir-fries, and pilafs. Nutritionally, white jasmine rice is predominantly composed of carbohydrates, providing quick energy. A 1-cup cooked serving (around 140 g) contains approximately 205 calories, 45 g of carbohydrates, and 4 g of protein, with minimal fat and fiber. While refined during milling, removing most of the fiber and certain nutrients, many brands offer enriched versions that restore vitamins like folic acid and iron. It is naturally gluten-free and low in fat, making it versatile for various dietary needs.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (45 g of carbohydrates per 1-cup cooked serving).
• Enriched jasmine rice is a source of folate (90 mcg per cup), essential for DNA synthesis and red blood cell formation.
• Low in fat (less than 1 g per 1-cup serving), making it suitable for low-fat diets and those managing cholesterol.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked jasmine rice in a cool, dry place in an airtight container to prevent moisture contamination. Once cooked, refrigerate promptly and consume within 4-6 days to maintain freshness.

Common Questions About White jasmine rice Nutrition

Is white jasmine rice high in protein?

White jasmine rice is not high in protein. A 1-cup serving of cooked jasmine rice contains about 4 grams of protein, which is relatively low compared to other grains like quinoa. It is primarily a source of carbohydrates rather than a significant protein source.

Can I eat white jasmine rice on a keto diet?

White jasmine rice is not suitable for a keto diet because it is high in carbohydrates. A 1-cup serving of cooked jasmine rice contains approximately 45 grams of carbs, which can easily surpass the daily carb limit for keto, typically 20-50 grams per day.

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

White jasmine rice is easy to digest and provides quick energy due to its high carbohydrate content. However, it has a high glycemic index, which means it can cause rapid blood sugar spikes, potentially making it less suitable for people with diabetes. It also lacks the fiber, vitamins, and minerals that are present in brown or whole-grain jasmine rice.

What is the recommended portion size for white jasmine rice?

A recommended portion size for white jasmine rice is about 1/2 to 1 cup of cooked rice per meal, depending on your calorie needs. One cup of cooked white jasmine rice contains around 210 calories, so portion control is important, especially if watching calorie or carbohydrate intake.

How does white jasmine rice compare to brown jasmine rice?

White jasmine rice is more processed, resulting in a softer texture and milder flavor, but it has fewer nutrients compared to brown jasmine rice. Brown jasmine rice contains more fiber (about 3.5 grams per cup cooked compared to 0.6 grams in white) and retains more vitamins and minerals, making it a healthier choice for most people.

Data Sources & Scientific References