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Jasmine Rice (cooked) Calories
Aromatic, slightly sticky, white rice
CALORIES
GI
POTASSIUM
FIBER
Jasmine Rice (cooked) Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 90%
Protein
2.6g
· 8%
Fat
0.2g
· 2%
Fiber
0.4g
Jasmine Rice (cooked) Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Calcium
5mg · 1% DV
Jasmine Rice (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Jasmine Rice (cooked) 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 (cooked) Contain Allergens?
No known major allergens
Which Diets Is Jasmine Rice (cooked) 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 (cooked) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Jasmine Rice (cooked)
Jasmine Rice (cooked) — Frequently Asked Questions
Why does cooked jasmine rice smell more fragrant than other white rice?
Jasmine rice naturally contains aromatic compounds that give it a floral, slightly buttery scent. The aroma is usually most noticeable when the rice is freshly cooked and not over-rinsed.
How do you keep cooked jasmine rice from turning mushy?
Use the right water ratio, avoid overcooking, and let it rest for a few minutes after cooking before fluffing. Too much stirring while hot can also break the grains and make the texture softer.
How long does cooked jasmine rice keep in the fridge?
Cooked rice generally keeps for about 3 to 4 days in a sealed container in the refrigerator. It should be cooled and refrigerated promptly rather than left at room temperature for hours.
Can cooked jasmine rice be frozen?
Yes, it freezes well in portion-sized containers or freezer bags. Reheat until piping hot all the way through for the best safety and texture.
Is jasmine rice better before or after a workout?
Because it is an easy-to-digest carbohydrate food, it can work well either before or after training. Pairing it with a protein source after exercise can make the meal more balanced for recovery.
What should you eat with cooked jasmine rice to make it more filling?
Pair it with protein-rich foods such as beans, lentils, tofu, eggs, fish, or chicken, and add vegetables for more volume. This usually makes the meal more satisfying than eating rice on its own.
How is jasmine rice different from basmati rice in everyday meals?
Jasmine rice is usually softer, slightly stickier, and more aromatic, while basmati is drier and more separate when cooked. Jasmine rice suits many Southeast Asian-style dishes, whereas basmati is often preferred when a fluffier grain is wanted.
Is it safe to reheat cooked jasmine rice?
Yes, if it was cooled and stored properly after cooking. The main food-safety issue is leaving cooked rice out too long before refrigeration, not the reheating itself.
Does jasmine rice cause constipation?
Not by itself, but it is a low-fibre grain, so a diet built around it without enough fluids and plant foods may not support regular bowel habits in some people. Adding vegetables, legumes, fruit, and water can help.
Do people with diabetes need to avoid jasmine rice completely?
Not necessarily, but portion size and meal composition matter. Eating it with protein, fat, and fibre-rich foods can help make the overall meal less blood-sugar-spiking than rice eaten alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.