1 cup (medium) of Jasmine Rice (200 g) has 680 calories. That works out to 340 calories per 100 g. It contains 157.2 g of carbs, 13.4 g of protein, 1.2 g of fat and 2 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.

What is Jasmine Rice?

Jasmine Rice is a fragrant, long-grain white rice associated especially with Thailand and other parts of Southeast Asia. The slender grains cook up tender and slightly sticky, with a gentle floral aroma; despite its name, it is a type of rice, not a ready-made pilaf. In its home region it commonly accompanies curries, stir-fries and grilled dishes, and it works just as well alongside meals around the world. It is mainly a source of carbohydrates, with little fat or fibre. Pair it with vegetables and a protein-rich dish for a more balanced plate, or use a smaller portion when you want a lighter meal.

Jasmine Rice Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

78.6g

· 29% DV

Protein

6.7g

· 13% DV

Fat

0.6g

· 1% DV

Fiber

· 4% DV

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

Calories come from: Carbs 91% · Protein 8% · Fat 1%

Jasmine Rice Vitamins & Minerals

Vitamins

1.6mg · 10% DV

0.5mg · 10% DV

0.07mg · 6% DV

0.1mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7µg · 13% DV

Zinc

1mg · 9% DV

Phosphorus

35mg · 5% DV

How Nutritious Is Jasmine Rice?

Nutrient density

Low

25/ 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

21/ 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.

Jasmine Rice Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Jasmine Rice

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is 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 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 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

Jasmine Rice Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.17g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 13:1

Above the ideal 4:1 (13:1).

Compare Jasmine Rice

🍚vs🍚

Jasmine Rice vs Bulgur Pilaf220 kcal more per 100 g

→🍚vs🍝

Jasmine Rice vs Whole wheat pasta216 kcal more per 100 g

→🍚vs🥖

Jasmine Rice vs Breadstick70 kcal fewer per 100 g

→🍚vs🥯

Jasmine Rice vs SimitSame calories per 100 g

→

Foods Similar to Jasmine Rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Jasmine Rice

How do you cook Jasmine Rice?

Rinse Jasmine Rice, combine it with water in a saucepan, and bring it to a boil. Cover, reduce the heat, and cook until the water is absorbed. Let it stand covered for a few minutes, then fluff gently with a fork.

What is the difference between Jasmine Rice and basmati rice?

Jasmine Rice has a floral aroma and cooks up soft and slightly sticky, while basmati is typically more fragrant in a nutty way and stays longer-grained and separate. Jasmine Rice is common in Southeast Asian dishes; basmati is often used in South Asian cooking.

Should you rinse Jasmine Rice before cooking?

Yes, rinsing Jasmine Rice removes some surface starch, which can help keep the cooked grains from becoming overly sticky. Swish it gently in cold water and drain; there is no need to scrub the grains.

What is the water-to-rice ratio for Jasmine Rice?

A useful stovetop starting point for Jasmine Rice is about one and a half parts water to one part rice. Adjust slightly for your pot and preferred texture: use less water for firmer grains and avoid lifting the lid while it cooks.

Why does Jasmine Rice turn mushy?

Jasmine Rice usually turns mushy when it absorbs too much water, cooks for too long, or is stirred repeatedly. Rinse and drain it, keep the lid on during cooking, and let it rest briefly before fluffing.

Can you cook Jasmine Rice in a rice cooker?

Yes, Jasmine Rice cooks well in a rice cooker. Rinse it first, add water according to your cooker’s instructions, and use the regular white-rice setting. Let it rest for a few minutes after the cycle before fluffing.

Is Jasmine Rice good for fried rice?

Yes, Jasmine Rice works for fried rice, although its soft texture makes the finished dish less separate than one made with some firmer rice varieties. For the best result, chill freshly cooked rice before frying so the grains are drier and easier to stir.

Can you freeze cooked Jasmine Rice?

Yes, cooked Jasmine Rice freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and reheat it until steaming hot. Freezing individual portions makes it easier to thaw only what you need.

How long does cooked Jasmine Rice last in the fridge?

Cooked Jasmine Rice generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and discard it if it develops an unusual smell or texture.

Can people with diabetes eat Jasmine Rice?

Yes, people with diabetes can eat Jasmine Rice, but its carbohydrates can raise blood glucose, so portion size matters. Pairing it with vegetables and protein can make a meal more balanced; ask your clinician or dietitian for advice tailored to your care plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026