1 cup (medium) of Jasmine Rice (Raw) (185 g) has 660 calories. That works out to 357 calories per 100 g. It contains 148 g of carbs, 12.4 g of protein, 1.3 g of fat and 1.9 g of fiber. Its 1.7 mg of Manganese covers 72% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.

What is Jasmine Rice (Raw)?

Jasmine rice (raw) is a slender, fragrant long-grain rice associated especially with Thailand and other parts of Southeast Asia. In its uncooked form the grains are dry and firm; cooking brings out their floral aroma and leaves them soft, tender and slightly clingy rather than separate and fluffy.

Across its home region it commonly accompanies curries, stir-fries and grilled dishes, while English-speaking cooks also use it as an everyday side or in rice bowls. It is chiefly a source of carbohydrate, with little fibre: 100 g provides 80 g of carbohydrate. Rinse it before cooking, and pair it with vegetables and a protein-rich dish for a more balanced meal.

Jasmine Rice (Raw) Nutrition Facts

Selected: 100 g

357

KCAL / 100G

Carbs

80g

· 29% DV

Protein

6.7g

· 13% DV

Fat

0.7g

· 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 (Raw) Vitamins & Minerals

Vitamins

0.6mg · 12% DV

1.6mg · 10% DV

0.13mg · 8% DV

0.07mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Selenium

15µg · 27% DV

Phosphorus

70mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Jasmine Rice (Raw)?

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

19/ 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 (Raw) 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 (Raw)

To burn the 357 calories in 100 g:

🚶

88min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

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 (Raw) 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 (Raw) 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 (Raw) 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 (Raw) Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.21g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 19:1

Above the ideal 4:1 (19:1).

Compare Jasmine Rice (Raw)

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Jasmine Rice (Raw) vs Bulgur Pilaf237 kcal more per 100 g

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Jasmine Rice (Raw) vs Whole wheat pasta233 kcal more per 100 g

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Jasmine Rice (Raw) vs Breadstick53 kcal fewer per 100 g

→🍚vs🥯

Jasmine Rice (Raw) vs Simit17 kcal more per 100 g

→

Foods Similar to Jasmine Rice (Raw)

🍚

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 (Raw)

How do you cook jasmine rice?

Rinse jasmine rice until the water is mostly clear, then cook it covered with water over low heat until tender and the water is absorbed. Let it rest off the heat before fluffing with a fork so the grains settle without turning mushy.

What is the water-to-rice ratio for jasmine rice?

A common stovetop starting point is about 1½ cups of water for each cup of jasmine rice. Use a little less for firmer grains or slightly more for softer rice, since the pot, lid, and rice age can affect how much water it absorbs.

Should you rinse jasmine rice before cooking?

Yes, rinsing jasmine rice removes loose surface starch and helps keep the cooked grains from becoming overly sticky. Swirl it in cool water and drain; repeating this a few times is useful when you want a lighter, more separate texture.

Why does jasmine rice turn out sticky?

Jasmine rice naturally cooks softer and slightly sticky, but excess water, vigorous stirring, or overcooking can make it gummy. Measure the water, keep the lid on while it cooks, and fluff the rice gently after it has rested.

What is the difference between jasmine rice and basmati rice?

Jasmine rice is fragrant, tender, and somewhat clingy when cooked, while basmati has longer, more separate grains and a distinct nutty aroma. Jasmine rice is common with Southeast Asian dishes; basmati is often used for biryani and other South Asian meals.

Can you use jasmine rice for fried rice?

Yes, jasmine rice works well for fried rice, especially when it has been cooked ahead and chilled. Cold, relatively dry grains are less likely to clump in the pan; break up any lumps before stir-frying with vegetables, egg, or other ingredients.

Does jasmine rice come in a brown version?

Yes, brown jasmine rice is available. It keeps its bran layer, so it has a chewier texture and a nuttier flavor than white jasmine rice, and it generally needs more water and a longer cooking time.

How long does uncooked jasmine rice last?

Uncooked white jasmine rice can keep for a long time when stored in a cool, dry place in an airtight container. Keep it away from moisture, heat, and strong-smelling foods; discard it if it develops an unusual odor, insects, or signs of dampness.

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 thoroughly from frozen or after thawing; adding a splash of water helps restore moisture as it warms.

Is jasmine rice used in Thai cooking?

Yes, jasmine rice is a familiar staple in Thai cooking and is commonly served alongside curries, stir-fries, and saucy dishes. Its floral aroma and soft texture complement bold, savory flavors without competing with them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026