Jasmine Rice: Calories, Nutrition and Health Benefits

Summarize with:

ChatGPT

Claude

AI Mode

Perplexity

One cup (158 g) of cooked jasmine rice has about 205 calories, 44.5 g of carbohydrate, 4.3 g of protein, 0.4 g of fat and 0.6 g of fiber. That works out to about 130 calories per 100 g cooked. It is almost all starch, has no sugar to speak of, and contains almost no sodium unless the cooking water is salted. Harvard's Nutrition Source lists rice GI anywhere from 48 to 93, and the one jasmine study in our sources classed it as high GI.

Quick Nutrition Facts

Per 1 cup cooked (158 g)

Nutrient	Amount
Calories	205 kcal
Protein	4.3g
Carbohydrates	44.5g
Fiber	0.6g
Sugars	0.1g
Fat	0.4g
Sodium	2 mg

Macronutrient Breakdown

Start NutriScan onboarding to personalize your plan

NUTRITIONIST'S INSIGHT

Jasmine rice is a plain, fast-digesting carbohydrate. A cup gives you about 45 g of carbs and very little fiber, protein or fat to slow them down, so it reaches the blood quickly, and the jasmine variety has been classed as high GI. That does not make it off limits. It makes the rest of the plate matter: a palm of chicken, fish or tofu and a double portion of vegetables change how the same cup behaves. If you eat it daily, measure a cooked cup once and keep to it. Rice portions drift upward because the grains are easy to pile on.

Myth Busters

MYTH #1: Jasmine rice has more calories than other white rice because it is fragrant and sticky

TRUTH: Calories are the same as other cooked white rice: about 130 kcal per 100 g and about 205 kcal per cup. The aroma and softer texture come from the variety and its starch makeup, not extra energy. The difference that matters is that jasmine tends to have a higher glycemic index than basmati. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Nutrition Facts About White Jasmine Rice, Everyday Health (medically reviewed, July 2025); Glycemic index of American-grown jasmine rice classified as high, ResearchGate

MYTH #2: All white rice has the same effect on blood sugar

TRUTH: Glycemic index varies a lot by variety and cooking method. Harvard reports rice GI values from 48 to 93, and a U.S. study classed American-grown jasmine rice as high GI. Basmati and parboiled rice generally land lower, which is why variety matters for people watching glucose. Rice, The Nutrition Source, Harvard T.H. Chan School of Public Health; Glycemic index of American-grown jasmine rice classified as high, ResearchGate

MYTH #3: Rinsing jasmine rice washes out the carbs

TRUTH: Rinsing removes surface starch and dust, which changes stickiness, but the carbohydrate stays in the grain. A cooked cup is still about 44 g of carbs whether you rinse or not. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Effects of Cooking Techniques on the Nutritional Profile, Glycemic Index, and Sensory Evaluation of Rice: A Systematic Review, Preventive Nutrition and Food Science, 2025

MYTH #4: Cooling and reheating rice makes it a low-carb food

TRUTH: Cooling cooked rice forms some resistant starch, which can lower the glycemic response, but it does not remove the carbs. The review in our sources notes post-cooking cooling lowered glycemic response in healthy subjects, and reheated rice still counts as the same cup for carb counting. Effects of Cooking Techniques on the Nutritional Profile, Glycemic Index, and Sensory Evaluation of Rice: A Systematic Review, Preventive Nutrition and Food Science, 2025

MYTH #5: Brown jasmine rice is just white rice with a different color

TRUTH: Brown jasmine keeps the bran, so it has more fiber, magnesium and B vitamins and a lower glycemic index than white. Harvard Health and Everyday Health both note this. The calories per cup are close to white jasmine. Nutrition Facts About White Jasmine Rice, Everyday Health (medically reviewed, July 2025); Rice, The Nutrition Source, Harvard T.H. Chan School of Public Health

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight loss		About 205 kcal per cup with little fiber or protein, so it does not keep you full for long. It fits a calorie budget when you hold the portion at a cup and fill half the plate with vegetables. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Nutrition Facts About White Jasmine Rice, Everyday Health (medically reviewed, July 2025)
Muscle building		Rice is a useful carbohydrate source around training, but 4.3 g of protein per cup means it needs a protein food beside it. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Nutrition Facts About White Jasmine Rice, Everyday Health (medically reviewed, July 2025)
Blood sugar management		Jasmine rice was classed as high GI in a U.S. study, and Harvard links high white rice intake to higher type 2 diabetes risk. Small portions, vegetables and protein help. Rice, The Nutrition Source, Harvard T.H. Chan School of Public Health; Glycemic index of American-grown jasmine rice classified as high, ResearchGate
Heart health		Nearly fat-free and about 2 mg sodium per cup when cooked without salt. It has little fiber, so whole grains do more for the heart. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Rice, The Nutrition Source, Harvard T.H. Chan School of Public Health
Gut health		Only 0.6 g of fiber per cup. Cooled leftover rice gives a small amount of resistant starch, but it is not a real fiber source. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Effects of Cooking Techniques on the Nutritional Profile, Glycemic Index, and Sensory Evaluation of Rice: A Systematic Review, Preventive Nutrition and Food Science, 2025
Energy		Fast carbohydrate that digests quickly, which suits pre-workout meals and long active days. Rice, white, long-grain, regular, cooked, unenriched, USDA FoodData Central; Nutrition Facts About White Jasmine Rice, Everyday Health (medically reviewed, July 2025)

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Jasmine Rice

Plain jasmine rice produces a quick, fairly sharp rise that peaks around 45 minutes after eating and returns to baseline by about two hours in healthy adults. Values are illustrative for one cooked cup eaten alone. Jasmine was classed as high GI in a U.S. study, and cooling the cooked rice or eating it with protein, fat and vegetables lowers the peak. Effects of Cooking Techniques on the Nutritional Profile, Glycemic Index, and Sensory Evaluation of Rice: A Systematic Review, Preventive Nutrition and Food Science, 2025; Glycemic index of American-grown jasmine rice classified as high, ResearchGate

Typical Glucose Response Curve

Not medical advice

How to flatten the spike

Keep to one cooked cup (about 158 g) and fill half the plate with vegetables before adding the rice.
Eat protein and some fat in the same meal; chicken, fish, eggs, tofu or lentils slow the rise.
Cook extra, cool it in the fridge, then reheat; cooling forms resistant starch that lowers the glycemic response.
Eat the vegetables and protein first, rice last.
Swap in brown jasmine or basmati rice on days when glucose control matters.

Cultural Significance

Jasmine rice, called khao hom mali ("fragrant white rice") in Thailand, is the country's best-known export and the everyday grain of Thai, Lao and Cambodian meals. The grain gets its popcorn-like aroma from a natural compound, 2-acetyl-1-pyrroline, and it is sold around the world beside curries, stir-fries and coconut dishes. It pairs well with seafood and coconut-based dishes. In the U.S., jasmine rice is now one of the most common rice varieties in grocery stores after basmati and standard long-grain.

Compare & Substitute

Jasmine Rice vs Similar Foods

Nutrient	Brown rice (cooked, 1 cup)	Basmati rice (cooked, 1 cup)	Cauliflower rice (cooked, 1 cup)	Quinoa (cooked, 1 cup)
Calories	248 kcal	205 kcal	25 kcal	222 kcal
Protein	5.5g	4.3g	2g	8g
Carbohydrates	52g	45g	5g	39g
Fat	2g	0.4g	0.3g	3.6g

Frequently Asked Questions

How many calories are in a cup of cooked jasmine rice?

One cup (158 g) of cooked white jasmine rice has about 205 calories, 44.5 g of carbs, 4.3 g of protein and 0.4 g of fat. Per 100 g cooked it is about 130 calories.

How many calories are in dry jasmine rice?

Dry rice is about 360 to 370 calories per 100 g, and packs list around 160 calories per quarter cup (45 g) dry. That quarter cup cooks to roughly three-quarters of a cup, so count dry and cooked amounts separately.

Is jasmine rice healthier than white rice?

White jasmine rice is a refined white rice, so its calories and nutrients are close to other white rice. It has a higher glycemic index than basmati, and brown jasmine has more fiber than either.

Is jasmine rice good for diabetics?

Jasmine rice was classed as high GI in a U.S. study, and Harvard links higher white rice intake with a higher type 2 diabetes risk. Small portions with protein and vegetables, or swapping to brown rice or basmati, are safer choices. Check your own readings.

How many carbs are in jasmine rice?

A cooked cup has about 44.5 g of carbohydrate and 0.6 g of fiber, so about 44 g net carbs. A half cup has about 22 g.

Does cooling jasmine rice lower its carbs?

No. The carbs stay the same, but cooling the cooked rice forms resistant starch, which can lower the blood sugar response a little. Count it as the same cup.