Jasmine Rice Nutrition In depth information

If you like to eat rice then you must read this article about Jasmine Rice Nutrition. Jasmine Rice is the origin of Thailand. It is fragrant rice of long-grain variety, also popular as aromatic rice. The primary source of rice is Thailand, Vietnam, Laos, Cambodia. Whenever it is cooked the rice is moist and soft with a slightly sweet test. Jasmine rice three-times stickier than American long-grain rice.



Jasmine Rice Nutrition- Type of Jasmine Rice

Jasmine Rice Nutrition

Three types of rice available

1〉 White Jasmine Rice

White Jasmine rice slightly sticky whenever it is cooked.


2〉 Brown Jasmine Rice

Because of the bran, brown Jasmine rice is healthier than White Jasmine Rice. Its flavor is like oats. Brown Jasmine rice contains Gamma oryzanol, which can decrease the cholesterol in blood vessels. It has a vitamin-like Vitamin A, Vitamin B, and Beta carotene. It also contains anti-oxidant. For the Nervous system, it is very helpful.


3〉 Glycemic Index

Jasmine Rice Glycemic Index- 68 to 80


Jasmine Rice Nutrition Facts

Jasmine Rice Nutrition

Nutrition facts 1 cup cooked

Calories- 173

Carbs- 37gm

Fat- 1 gm

Protein- 4 gm


Nutrition facts if 2 cups cooked

Calories- 346

Carbs- 74 gm

Fat- 2 gm

Protein- 8 gm


Nutrition Facts if 3 cups cooked

Calories- 519

Carbs- 111 gm

Fat- 3 gm

Protein- 12 gm


Nutrition Facts if 4 cups Cooked

Calories- 692

Carbs- 148 gm

Fat- 4 gm

Protein- 16 gm


Nutrition facts if 5 cups cooked

Calories- 865 calories

carbs- 185 gm

Fat- 5 gm

Protein- 20 gm


Brown Jasmine Rice Nutrition

Brown Jasmine rice has more bran that’s why it is healthier than White Jasmin Rice. 1 Cup Brown Jasmine rice contains more minerals, fiber, essential oils than white rice. It contains 3.5 times more dietary fibers than white rice. This is important because fiber is replenished and helps those who want to eat less to feel satisfied quickly.  The essential oil of Brown Jasmine rice reduces the risk of heart and gastrointestinal diseases by reducing high lipid cholesterol in our body.


One Cup Brown Jasmine Rice- 170 Calories + 35 gm of Carbohydrates.


Selenium present in jasmine brown rice and it is the main antidote to colon cancer. This rice helps to fulfill our body daily 27.3 percent Selenium recommendation. This rice is a source of a hard found mineral that is an antioxidant that helps boost the body’s immune system. In thyroid hormone metabolism selenium also play the main role.

Jasmine brown rice is a notable source of Manganese. Only one cup will give you 86 to 88 percent of the recommended daily value of Manganese. Manganese also helps the body synthesize fatty acids, which improve the health of the central nervous system and help in making good cholesterol.


Jasmine rice nutrition uncooked

1 cup uncooked jasmine rice nutrition

Calories- 640

Carbs- 144 gm

Fat- 0 gm

Protein- 12 gm


2 cup Jasmine Rice

Calories- 1280

Carbs- 288 gm

Fat- 0 gm

Protein- 24 gm


Jasmine rice vs Brown Rice

Jasmine rice vs Brown Rice

Both Jasmine and Brown rice nutritional values are the same. But yes these two rice look differently and smell differently.


White Jasmine Rice Brown Rice
Its grain may be short, medium, or long. Brown Rice grain is long.
The white rice color is always white. Brown rice color can be brown, black, purple, or white.
White rice has no smell But Brown rice has a popcorn-like smell because of 2 acetyls 1 pyrroline.

Jasmine Rice Benefits

1〉 Jasmine rice has more fiber so it enhances the fiber intake.

2〉 It provides Vital B Vitamins.

3〉 Jasmine Rice Provide Mighty Minerals.

4〉 It provides the basic Nutrients Benefits.

5〉 Jasmine Rice is very beneficial for Diabetic Patients.


Jasmine Rice Carbs

One Cup Jasmine Rice has 39 grams of Carbs.

One Cup of White Rice has 36 Grams of Carbs.



Frequently Asked Questions (FAQs)

Some questions and answers 

1〉 Does Jasmine Rice Make You gain weight?

If you have a weight-related issue means heavyweight. Brown jasmine rice may be helpful for you than white rice. Because it contains more fiber and other beneficial plant compounds.

A cup of white rice contains 200 gm calories. It is a good source of sugar and it increases your body weight.


2〉 Does Jasmine Rice Make You Constipate?

It has a much convenient and adjustable starch. This starch is also known as a resistant starch mixed with coconut water. It helps to reduce blood sugar levels and relieves and prevents constipation.


3〉 Is Jasmine Rice is Healthy Carb?

Yes, it is a healthy carb. Because of more fiber, Jasmine rice has lower carbs and calories than white rice. Jasmine rice also has

Calcium Iron
Potassium Purple Whole grains
Black Whole grains White Whole Grains


4〉 Is Jasmine Rice healthier than white Rice?

Yes, Jasmine rice is healthier than white rice. Because Jasmine Rice contains more fiber and other beneficial plant compounds.


5〉 100 gm Cooked Jasmine Rice Nutrition?

Calories- 170

Fat- 2,5 gm

Carbs- 32.14 gm

Protein- 3.81 gm


6〉 Is Jasmine Rice is healthy?

Yes, Jasmine rice is healthy but it is more beneficial for Diabetic Patients. It has Polyphenols, Phytic Acids, healthy oils. These all are helpful for type 2 Diabetic Patients.

Remember– For Diabetes Patients Brown Jasmine Rice is healthier and safer than White Jasmine Rice.


7〉 Is Jasmine Rice is Fattening?

Jasmine rice has more fiber, nutrients, and beneficial plant compounds than white rice. It is not Fattening.


ReadBasmati Rice Nutrition