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A mound of cooked jasmine rice with soft, slender white grains, slightly translucent at the edges and loosely separated with a few gentle clumps.

Cooked jasmine rice Calories

Soft-textured aromatic white rice

CALORIES · 100 G

129kcal

GI

68medium

POTASSIUM · 100 G

35mg

FIBER · 100 G

0.4g

Quick answer

1 cup (medium) of Cooked jasmine rice (158 g) has 204 calories. That works out to 129 calories per 100 g. It contains 43.9 g of carbs, 4.3 g of protein, 0.5 g of fat and 0.6 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Cooked jasmine rice Nutrition Facts

Selected: 1 cup (medium) · 158 g

204

KCAL / 158G

Carbs

43.9g

· 16% DV

Protein

4.3g

· 9% DV

Fat

0.5g

· 1% DV

Fiber

0.6g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

Cooked jasmine rice nutrition facts table · 1 cup (medium) (158 g)

NutrientAmount% DV
Calories204 kcal
Total fat0.5 g1%
Saturated fat0.13 g1%
Trans fat0 g
Sodium1.58 mg0%
Total carbohydrate43.9 g16%
Fiber0.6 g2%
Protein4.3 g9%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Cooked jasmine rice?

ServingAmountCalories
1 cup (medium)158 g204 kcal
1 ounce (mini)28 g36 kcal
4 tablespoon (small)60 g77 kcal
½ cup (half)79 g102 kcal
100 g100 g129 kcal
1 serving (small)120 g155 kcal
1 serving (medium)180 g232 kcal
1.5 cup (large)237 g306 kcal
1 serving (large)250 g323 kcal
2 cup (double)316 g408 kcal

Calculated from 129 calories per 100 g.

Frequently Asked Questions About Cooked jasmine rice

What water-to-rice ratio makes cooked jasmine rice fluffy?

Use the water amount recommended on the rice package, since the ideal ratio can vary by brand and cooking method. Rinse the grains first, keep the lid on while they cook, and let the rice rest before fluffing it with a fork.

Why does cooked jasmine rice smell floral?

Cooked jasmine rice has a naturally fragrant, slightly floral aroma because of aromatic compounds in the grain. The scent is characteristic of jasmine rice; it should not smell sour or musty, which can indicate spoilage.

Can you use cooked jasmine rice to make fried rice?

Yes, cooked jasmine rice works well in fried rice, especially when it has been chilled so the grains are firmer and less likely to clump. Break up any lumps before stir-frying it with vegetables, egg, or other ingredients.

Should you rinse jasmine rice before cooking it?

Yes, rinsing jasmine rice before cooking removes some surface starch and can make the finished grains less sticky. Swirl it gently in cold water and drain; there is no need to rinse it after it has been cooked.

How is cooked jasmine rice different from basmati rice?

Cooked jasmine rice is generally softer and more likely to cling together, while cooked basmati rice tends to have long, separate grains. Jasmine rice has a floral fragrance; basmati is often described as nutty.

How long does cooked jasmine rice last in the fridge?

Cooked jasmine rice generally keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Don’t leave it sitting at room temperature for long, since cooked rice can support bacteria that cause food poisoning.

Can you freeze cooked jasmine rice?

Yes, cooked jasmine rice freezes well. Cool it promptly, divide it into portions, and freeze it in airtight containers. Thaw it in the refrigerator or reheat it from frozen until it is steaming hot throughout.

How do you reheat cooked jasmine rice without drying it out?

Add a small splash of water, cover the cooked jasmine rice, and heat it in a microwave or saucepan until steaming hot throughout. The added moisture helps soften the grains; reheat only the portion you plan to eat.

Is it safe to leave cooked jasmine rice out overnight?

No, cooked jasmine rice should not be left out overnight. Cool and refrigerate it promptly after cooking, because bacteria that can survive cooking may multiply in rice left at room temperature and may produce toxins.

Can you use cooked jasmine rice in a rice cooker’s keep-warm setting?

Yes, a rice cooker can keep cooked jasmine rice warm for serving, but follow the appliance’s instructions and avoid leaving it warm for an extended time. For longer storage, cool the rice promptly and refrigerate it instead.

Cooked jasmine rice Vitamins & Minerals

Vitamins

B5

0.24mg · 5% DV

B6

0.08mg · 5% DV

Biotin

1.26µg · 4% DV

B3

0.63mg · 4% DV

Minerals

Manganese

0.58mg · 25% DV

Selenium

12µg · 22% DV

Copper

0.11mg · 12% DV

Phosphorus

68mg · 10% DV

Potassium ⭐

55mg · 2% DV

Sodium

1.58mg · 0% DV

Cooked jasmine rice Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

30
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked jasmine rice

To burn the 204 calories in 1 cup (medium) (158 g):

🚶

50min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cooked jasmine rice?

Cooked jasmine rice is fragrant white rice, most closely associated with Thailand, prepared by simmering the grains in water. It has a soft texture and a lightly floral aroma, with grains that tend to cling together rather than stay fully separate. It is commonly served with Thai curries and stir-fries, but also works alongside grilled fish, vegetables or a saucy stew. Rinse the rice and use a measured amount of water to help it cook tender without turning mushy.

It is mainly a carbohydrate-rich accompaniment, with little fat or fibre; 100 g provides 27.8 g of carbohydrate. Pair it with vegetables and a protein-rich main for a more complete meal.

How Nutritious Is Cooked jasmine rice?

Nutrient density

Low

22/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

33/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Cooked jasmine rice Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cooked jasmine rice Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cooked jasmine rice Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cooked jasmine rice Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.14g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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Basmati Rice Pilaf

140 kcal

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155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.