What are the Nutritional Facts about Jasmine Rice?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Jasmine rice is a long-grain aromatic rice mainly grown in Thailand and widely used in Asian cooking. In India, it is popular for dishes like fried rice, pulao, and rice bowls. Jasmine rice is soft, slightly sticky, and fragrant when cooked. It is mainly a source of carbohydrates and energy. Let us understand the nutritional facts about jasmine rice in simple words.
Nutritional Value of Jasmine Rice (Per 1 Cup Cooked – ~158 g)
| Nutrient | Amount |
|---|---|
| Calories | 205 kcal |
| Carbohydrates | 45 g |
| Protein | 4.3 g |
| Total Fat | 0.4 g |
| Fibre | 0.6 g |
| Sugars | 0 g |
| Sodium | 2 mg |
| Potassium | 55 mg |
| Magnesium | 19 mg |
| Iron | 1.9 mg |
| Vitamin B1 (Thiamine) | 0.2 mg |
Values are for white jasmine rice; brown jasmine rice has more fiber.
Key Nutritional Highlights of Jasmine Rice
1. Rich in Carbohydrates
- Main source of energy
- Useful for active people
- Helps meet daily calorie needs
2. Low in Fat and Cholesterol
- Naturally fat-free
- No cholesterol
- Easy to digest
3. Contains B Vitamins
- Thiamine (B1) supports energy metabolism
- Important for nerve function
4. Low Fibre Content
- Less filling compared to brown rice
- Can raise blood sugar quickly
Health Effects of Eating Jasmine Rice
Energy and Performance
- Provides quick energy
- Good for physically active people
- Common in sports meals
Blood Sugar Impact
- High glycaemic index
- Can cause sugar spikes if eaten in excess
- Diabetics should limit portion size
Digestive Friendly
- Easy on stomach
- Suitable during illness or recovery
Jasmine Rice vs Basmati Rice
| Feature | Jasmine Rice | Basmati Rice |
|---|---|---|
| Aroma | Sweet, floral | Nutty |
| Texture | Soft & sticky | Long & fluffy |
| Glycaemic Index | Higher | Lower |
| Fibre | Low | Slightly higher |
| Diabetic Friendly | Less | Better |
Is Jasmine Rice Good for Weight Loss?
❌ Not ideal:
- High carbs
- Low fibre
✔ Can be eaten in small portions with:
- Dal or beans
- Vegetables
- Protein-rich foods
White vs Brown Jasmine Rice
| Feature | White Jasmine Rice | Brown Jasmine Rice |
|---|---|---|
| Calories | Higher | Slightly lower |
| Fibre | Very low | Higher |
| GI | High | Lower |
| Nutrients | Fewer | More |
👉 Brown jasmine rice is a healthier choice.
Best Ways to Eat Jasmine Rice
- With vegetables and dal
- In fried rice with less oil
- Paired with protein (paneer, tofu, eggs)
- Avoid eating alone in large quantity
Who Should Limit Jasmine Rice?
- People with diabetes
- Those on low-carb diets
- Weight loss seekers
Final Thoughts
Jasmine rice is a fragrant, tasty, and energy-rich grain but low in fibre and high in carbohydrates. It is suitable for active people and occasional meals. For better health, control portion size and balance it with fiber and protein-rich foods.