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Jasmine rice nutrition facts to make a healthy addition in your diet plan

There has been a host of speculations regarding Jasmine Rice being a healthy food option. But is it worth all the hype? 

Jasmine Rice is a fragrant, long-grain rice that provides a sticky texture, sweet aroma and flavourful rice. However, this type of rice is often compared with Brown rice and Basmati Rice to analyze its nutritional facts. 

Let’s take a look at the Jasmine rice nutrition facts to make a healthy addition to your diet plan!

What is Jasmine Rice?

 A simple carbohydrate, Jasmine Rice is also known as Thai Fragrant Rice. One of the finest sources of nutrition, this type of rice is found at minimal prices everywhere. Apart from its inexpensiveness, it is also preferred due to its high fibre content. When Jasmine rice nutrition cooked, they turn into fluffy rice that becomes perfectly complements any dal, vegetable and fruit. Jasmine rice is mostly preferred in terms of making Biryani, Curry rice and other Southeastern dishes. With its flowery aroma, it provides a delicious lunch meal to people and promises to keep us fuller for longer.

Jasmine Rice nutrition facts

A ¾ cup of cooked white jasmine rice contains this nutritional content as mentioned below: 

  • 160 calories
  • 3grams of protein
  • 36grams of Carbohydrate
  • 0 grams of fibre, fat, iron and cholesterol 


With such minimal calorie count, and an absence of Cholesterol Jasmine rice nutrition facts are perfect to be consumed by any health freak.

Benefits of Jasmine Rice

1. Provides a boost of energy


Jasmine Rice is a great source of calories and carbohydrates that can transform your body’s nutrition into energy. Thus, it provides a boost of energy to people who consume it daily.

2. Organic whole grains


Most types of rice come with germs and other grain bran included which have to be later removed by the cook. However, in the case of Jasmine rice, it’s different. Jasmine Rice comes with both of these harmful substances removed to provide quality while grains that are healthy and safe to consume.

3. A great source of Iron


Iron is extremely important for consumption in both men and women. Especially for women, Iron can help in timely menstruation and improve its cycle. Thus, it is considered as essential nutrition. Jasmine Rice promises a boost of Iron intake when consumed in adequate amounts. This can also improve the functioning of energy and tissues in our body. Thus, Jasmine rice nutrition facts are amazing.

4. Helps prevent constipation

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Drawbacks of Jasmine rice

1. Poor source of other nutrition

Although Jasmine Rice is good with a few types of nutrition, its protein, Cholesterol, fibre and fat intake is atrocious. This is why it alone cannot work well for us. However, when consumed with other nutritious foods, it can be a great combination and help to keep us full for longer hours.

2. Lack of Amino Acids

Since Jasmine rice does not provide high quality, it lacks Amino Acids. This is why, it alone becomes a poor food choice in many ways. But with Jasmine rice nutrition cooked against a major side dish, such problems can be avoided in your diet.

How to make Jasmine Rice healthy?

Although Jasmine Rice alone is a poor source of nutrition, it can surely be transformed into something super nutritious by adding essential veggies into it. The improved amount of nutrition that a blank bowl of jasmine rice cannot provide can be battled with a combined bowl of rice and veggies. Thus, Peas, Potatoes, Tomatoes and other veggies that are high in nutrition content should be chosen for this purpose. When Jasmine rice nutrition cooked with black beans, chickpeas and celeries, it can provide massive amounts of fibre, protein and vitamin. A stir-fry rice recipe can also be one of the healthiest choices to go for!

Which is healthier?

1. Basmati vs Jasmine rice nutrition

Although both Jasmine and Basmati rice are high carbs and low in other types of nutrition, their nutrition value differs in many ways. Where Jasmine provides no source of fibre at all, in the consumption of Basmati rice you can expect 2grams of fibre. Since fibre improves meal satiety and controls weight, Basmati rice is a better option than Jasmine rice for those who want to check on their weight timely. 

Brown Basmati rice provides 5grams of protein whereas Jasmine rice provides only 3grams. This again makes basmati rice a slightly healthier option for those who are looking to ensure protein in their diet. Aside from these slight nutritional differences, there is not much to speak on Basmati vs Jasmine rice nutrition. Both of them are more or less similar in terms of healthy nutrition. But if you’re still looking for something slightly better, Basmati rice is the clear winner here.

2. Jasmine rice nutrition vs brown rice

Although we say that brown rice is a healthier option, there is not much to differentiate between Jasmine Rice and Brown Rice. Both these types of rice are high in calorie content and also provide the same grams of protein. Even the carb content of both are almost similar. Thus, its safe to say that except for a difference of 1 or 2 grams in each nutrient, there is not much to say about Jasmine rice nutrition vs brown rice.

The bottom line

Jasmine rice nutrition is a great way to ensure balancing a healthy diet. If you are looking to improve your calorie intake, enhance your keto plan and live a healthy lifestyle, this one is a must-have daily.


Does Jasmine Rice contain germs?

No. It does not contain any germs or grain brans as it is processed properly before selling in the market.

Which is a more affordable rice choice?

Jasmine rice is a very affordable rice choice as it is highly inexpensive.

What are the best recipes to make with Jasmine rice?

Fried Rice, stir-fried rice and even biryani are some of the best recipes to make using Jasmine Rice.

Is Jasmine Rice recommended for those who want to control weight?

NO. Since it is low in fibre content which helps in weight control, it is not recommended. Instead, Basmati Rice could be a good option.