Calories and Nutritions in Jasmine Rice

A 100g (3.53oz) serving of cooked white jasmine rice contains 170 calories, while the same amount of raw jasmine rice has 329 calories.

One kilogram (1000g) of cooked white jasmine rice contains 1700 calories, and one kilogram of raw jasmine rice contains 3290 calories.

A one-quarter cup dry serving (45g) of Mahatma Jasmine Rice or Trader Joe's Organic Jasmine Rice contains 160 calories, while the same serving of Three Rings Thai Jasmine Rice has 150 calories.

Jasmine rice consumption provides specific health advantages related to energy and prenatal health. The benefits are detailed below.

• Supplies Readily Available Energy. The carbohydrate composition of white jasmine rice makes the grain an efficient source of quick energy. A study by Kan, A. M., et al., 2021, "The effect of pre-exercise carbohydrate feeding on endurance performance," found that consuming easily digestible carbohydrates before physical activity can enhance endurance by providing a rapid fuel source for working muscles.
• Supports Fetal Development. Enriched jasmine rice is fortified with folic acid, a synthetic form of folate. A public health review by the World Health Organization, "Guideline: Fortification of rice with vitamins and minerals as a public health strategy," confirms that fortifying staple foods like rice with folic acid is an effective strategy for preventing neural tube defects in newborns.
• Gentle on the Digestive System. The low fiber content of white jasmine rice makes the grain easy to digest. Research focused on dietary management for digestive disorders, such as a paper by Limdi, J. K., 2018, "Diet and inflammatory bowel disease," explains that low-fiber foods are recommended during flare-ups of conditions like IBD to reduce bowel irritation and discomfort.

Jasmine rice consumption has potential health concerns, mainly related to blood sugar impact and a lower micronutrient profile compared to whole grains. These aspects are described below.

• High Glycemic Index. White jasmine rice has a high glycemic index, which can cause a rapid increase in blood glucose levels. A study by Hu, E. A., et al., 2012, "White rice consumption and risk of type 2 diabetes," linked high consumption of white rice with an increased risk of developing type 2 diabetes, particularly in Asian populations. An alternative is brown jasmine rice. A suggested daily amount is to balance refined grain intake with whole grains.
• Reduced Nutrient Density. The milling process that produces white jasmine rice removes the bran and germ, which contain the majority of the grain's fiber, vitamins, and minerals. A nutritional comparison in a study by Saleh, A. S. M., et al., 2019, "Brown Rice Versus White Rice: Nutritional Quality, Potential Health Benefits, Development of Food Products, and Preservation Technologies," details the significant loss of nutrients like magnesium and B vitamins during refining. An alternative is wild rice. A suggested daily amount is to vary grain sources to ensure adequate nutrient intake.

Yes, jasmine rice can be a good food choice when consumed in moderation as part of a varied diet, offering benefits for energy metabolism and developmental health. Athletic performance is supported by the easily metabolized carbohydrates in white jasmine rice that provide a quick source of fuel, helping to replenish muscle glycogen stores after strenuous exercise. A review by Burke, L. M., et al., 2011, "Carbohydrates for training and competition," details the importance of carbohydrate timing and type for athletes. Prenatal health is enhanced by the mandatory fortification of enriched rice with folic acid, making jasmine rice a valuable source of this crucial B vitamin. 

A study by the Medical Research Council Vitamin Study Research Group, 1991, "Prevention of neural tube defects: results of the Medical Research Council Vitamin Study," provided definitive evidence that folic acid supplementation prevents neural tube defects. Digestive ease is another benefit, as the soft texture and low fiber content make jasmine rice a suitable food for individuals recovering from illness or experiencing gastrointestinal sensitivity.

The calorie content of jasmine rice changes based on whether the grain is whole or refined. Brown Jasmine Rice has the lowest calorie count, with 111 calories per 100g cooked. The highest calorie count is found in White Jasmine Rice, which contains 129 calories per 100g cooked. This difference is due to the presence of the bran layer in brown jasmine rice, which is rich in fiber and nutrients, slightly lowering the overall caloric density compared to the refined white version.

No, jasmine rice is not high in cholesterol, and like all other rice varieties, the grain contains no cholesterol. Cholesterol is a substance found only in animal-based foods. As a plant, rice is naturally a cholesterol-free food, a characteristic shared by white jasmine, brown jasmine, basmati, and all other types of rice.

No, white jasmine rice is not as nutritious as brown rice. Brown rice is a whole grain that retains the nutrient-dense bran and germ, which are removed during the milling process to create white rice. A study by Qi, L., et al., 2006, "Magnesium intake and risk of type 2 diabetes in men and women," found that whole grains like brown rice are a major source of magnesium, a mineral linked to a lower risk of diabetes. Another study by Fardet, A., 2010, "New hypotheses for the health-protective mechanisms of whole-grain cereals," details how the synergistic effects of fiber, vitamins, and phytochemicals in the bran layer offer health benefits not found in refined grains. Research by Sun, Q., et al., 2010, "White rice, brown rice, and risk of type 2 diabetes in US men and women," directly linked substituting brown rice for white rice with a lower risk of developing type 2 diabetes, highlighting the nutritional superiority of the whole grain.

Yes, boiling significantly affects the nutrition facts of one cup of jasmine rice by altering the nutrient density. A one-cup serving of raw jasmine rice contains 658 calories and 144g of carbohydrates. After boiling, the grains absorb water and expand. A one-cup serving of cooked jasmine rice contains only 238 calories and 45g of carbohydrates. The cooking process causes some water-soluble B vitamins, like folate and thiamin, to leach into the boiling water. A study by Champagne, E. T., et al., 2004, "Effects of cooking on the nutrient content of rice," confirmed that cooking methods involving excess water that is later drained result in a greater loss of these vitamins compared to methods where all the water is absorbed. Therefore, while the volume is the same, one cup of cooked rice is less calorie-dense and has lower levels of certain B vitamins than one cup of raw rice.

Jasmine rice originates from the central plains of Thailand. The grain was first identified and cultivated as a distinct variety in the 1950s and was named Khao Dawk Mali 105, which translates to "white jasmine flower rice," a reference to the grain's color and fragrant aroma. The Thai government promoted the cultivation of this premium long-grain rice, and the grain quickly became a major agricultural export. The success of jasmine rice is tied to the global popularity of Thai cuisine. The soft, slightly sticky texture and pandan-like aroma of jasmine rice make the grain the perfect accompaniment for the complex, spicy, and savory flavors of dishes like green curry and pad krapow. The official designation "Thai Hom Mali" is a government certification that guarantees the quality and authenticity of the highest grade of jasmine rice.