Jeera Rice: Calories, Nutrition and Health Benefits
Aromatic cumin-infused basmati rice combining wholesome carbohydrates with digestive and metabolic benefits from traditional Indian spices.
Quick Nutrition Facts
Per 100g Cooked (approximately 1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 2.7g |
| Carbohydrates | 28g |
| Fiber | 0.4g |
| Sugars | 0.1g |
| Fat | 1.5g |
| Iron | 0.8mg |
| Sodium | 150mg |
| Magnesium | 12mg |
| Phosphorus | 43mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Jeera (cumin) enhances digestion through carminative properties and provides iron, antioxidants, and metabolic support. Using basmati rice keeps the glycemic index lower (50-58) compared to regular white rice.
Myth Busters
MYTH #1: Jeera Rice is Too High in Calories for Weight Loss
TRUTH: At 130 calories per 100g, jeera rice is moderate in energy. Portion control is key. Stick to 1/2 to 3/4 cup portions paired with protein and vegetables for balanced weight loss meals.
MYTH #2: All Rice is Bad for Diabetes
TRUTH: Basmati rice has a medium GI (50-58), lower than regular white rice (70+). Brown basmati is even better. Diabetics can enjoy jeera rice in controlled portions with protein and fiber.
MYTH #3: Cumin is Just for Flavor
TRUTH: Cumin provides digestive enzymes, antioxidants (thymol, cuminaldehyde), and iron. Studies show cumin aids metabolism, blood sugar regulation, and inflammation reduction.
MYTH #4: White Rice Has No Nutritional Value
TRUTH: While brown rice has more fiber, basmati rice provides quality carbohydrates for energy, B vitamins (thiamine, niacin), and essential minerals like iron and magnesium. It's easily digestible and suitable for most diets.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Moderate 130 calories per 100g. Control portions (1/2 cup), pair with vegetables and lean protein. |
| Muscle Gain |  | Good carb source (28g) for glycogen replenishment post-workout; combine with high-protein sides. |
| Diabetes Management | | Medium GI basmati (50-58). Use brown basmati, limit to 1/2 cup, pair with protein/vegetables. |
| PCOS Management | | Moderate carbs affect insulin. Choose brown basmati, limit portions, combine with high-fiber vegetables. |
| Pregnancy Nutrition | | Provides energy for fetal development. Iron from cumin supports blood health. Safe and easily digestible. |
| Viral/Flu Recovery |  | Easy to digest, gentle on stomach, provides quick energy, cumin aids digestion during recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Jeera Rice
Understanding how jeera rice affects blood glucose helps with portion planning and meal pairing strategies.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing rice with protein, healthy fats, and fiber significantly reduces glucose peaks:
- 🥘 Dal (lentils) - Adds plant protein and fiber
- 🧀 Paneer or cottage cheese - Provides protein and healthy fats
- 🥗 Mixed vegetable curry - Fiber and micronutrients
- 🥛 Raita (yogurt salad) - Probiotics and protein
This combination creates a balanced meal that extends energy release and promotes better blood sugar control.
Cultural Significance
Jeera rice is a staple in North Indian cuisine, particularly popular in Punjab, Uttar Pradesh, and Delhi regions.
In Indian Tradition:
- Everyday comfort food served with dal and sabzi
- Featured in wedding feasts and celebratory meals
- Ayurvedic emphasis on cumin's digestive properties (Agni-boosting)
- Considered sattvic (pure) in yogic diets when prepared simply
Cultural Variations:
- Zeera Chawal (Urdu/Hindi) - Classic preparation
- Jeeru Bhat (Gujarati) - With added ghee and coriander
- Jeerige Anna (Kannada) - South Indian variation with curry leaves
- Zeera Pulao - More elaborate version with whole spices
Compare & Substitute
Jeera Rice vs Similar Rice Dishes (Per 100g Cooked)
| Nutrient | 🍚 Jeera Rice | 🍛 Plain Basmati | 🌾 Brown Rice | 🍚 Fried Rice |
|---|---|---|---|---|
| Calories | 130 kcal | 121 kcal | 112 kcal | 163 kcal |
| Carbs | 28g | 26g | 24g | 23g |
| Fiber | 0.4g | 0.4g | 1.8g | 0.7g |
| Protein | 2.7g | 2.7g | 2.6g | 3.2g |
| Fat | 1.5g | 0.3g | 0.9g | 6.4g |
| Iron | 0.8mg | 0.2mg | 0.4mg | 0.6mg |
| Sodium | 150mg | 1mg | 2mg | 290mg |
| GI | 50-58 | 50-58 | 45-50 | 60-70 |
| Best For | Everyday meals | Low-fat diets | Weight loss | Indulgent meal |
Frequently Asked Questions
Is jeera rice good for weight loss?
Jeera rice can fit into weight loss plans when properly portioned. At 130 calories per 100g, it's a moderate-energy food. Cumin aids digestion and may boost metabolism slightly.
Best practices for weight loss: Limit portions to 1/2 to 3/4 cup (50-75g dry weight); pair with high-protein sides (dal, paneer, chicken) and plenty of vegetables; choose brown basmati for added fiber; avoid excess ghee or oil (use 1 tsp per serving).
Can diabetics eat jeera rice?
Diabetics can eat jeera rice in moderation. Basmati rice has a medium glycemic index (50-58), better than regular white rice.
Tips for diabetics: Use brown basmati rice (GI 45-50); limit to 1/2 cup cooked portions; always pair with protein (dal, yogurt) and fiber-rich vegetables; eat as part of balanced meals, not alone; monitor blood sugar 2 hours after eating to assess individual response.
What are the health benefits of cumin in jeera rice?
Cumin (jeera) provides multiple therapeutic benefits beyond flavor. It contains digestive enzymes, iron (0.6mg per tsp), antioxidants like thymol and cuminaldehyde, and anti-inflammatory compounds.
Key benefits: Improves digestion and reduces bloating; boosts metabolism; helps regulate blood sugar levels; enhances iron absorption; provides antimicrobial properties; reduces inflammation.
How much protein is in jeera rice?
Jeera rice contains approximately 2.7g of protein per 100g cooked. This is similar to plain basmati rice and not considered a high-protein food.
For balanced nutrition, pair jeera rice with protein-rich foods: dal (7-9g protein per 100g), paneer (18g per 100g), chicken (27g per 100g), or Greek yogurt raita (10g per 100g).
Is jeera rice healthier than plain white rice?
Jeera rice offers several advantages over plain white rice due to the cumin infusion. While calorie and macronutrient content are similar, cumin provides digestive support, antioxidants, iron enhancement, and metabolism support.
Nutritional comparison: Similar calories and carbs; added iron from cumin (0.5-0.8mg extra); digestive enzymes and antioxidants; aromatic compounds that may reduce inflammation.
Recommendation: Jeera rice is slightly healthier due to cumin's therapeutic properties, especially for digestion and metabolism support.
What is the best rice to use for jeera rice?
Basmati rice is the traditional and best choice for jeera rice. It offers distinctive aromatic qualities, lower glycemic index (50-58 vs 70+ for regular rice), fluffy and non-sticky texture, and longer grain length.
For different goals:
- Weight loss/diabetes: Brown basmati rice (GI 45-50, more fiber)
- Traditional taste: White basmati rice (aromatic, fluffy)
- Budget-friendly: Regular long-grain rice (higher GI, less aromatic)
Cooking tip: Soak basmati rice for 20-30 minutes before cooking for better texture and easier digestion.
How do you make jeera rice healthier?
Simple modifications for healthier jeera rice:
- Use brown basmati rice - Lower GI, more fiber and nutrients
- Limit oil/ghee - Use 1 tsp per serving instead of 1 tbsp
- Add vegetables - Mix in peas, carrots, or bell peppers
- Reduce salt - Use 1/4 tsp per cup uncooked rice
- Temper with whole spices - Add curry leaves, mustard seeds for extra antioxidants
- Portion control - Stick to 1/2 to 3/4 cup cooked servings
Track your customized jeera rice recipes with NutriScan app for accurate calorie and macro tracking.
Can I eat jeera rice every day?
Generally safe for most people as part of a balanced diet. Jeera rice provides quality carbohydrates and digestive benefits from cumin.
Considerations for daily consumption:
- Portion awareness: Keep to 1/2 to 1 cup cooked per meal
- Variety: Rotate with other grains (quinoa, millets, whole wheat) for diverse nutrients
- Balance: Ensure adequate protein and vegetables in the same meal
- Health conditions: Diabetics and those on low-carb diets should monitor portions closely
Best approach: Alternate jeera rice with other healthy grains 3-4 times per week rather than daily for nutritional variety.
