Jasmine Rice – Is it Good for You?



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Rice is a dietary mainstay around the globe. Rice comes in a multitude of varieties, which can create a bunch of delectable cuisines. One of the most popular fragrant rice kinds is jasmine rice.

Jasmine rice is one of the most popular aromatic rice varieties. As you may have guessed, the name jasmine rice takes inspiration from the fragrant jasmine flower. This rice is known for its distinct flavour and texture.

Jasmine rice is long, aromatic rice and holds a special place as the star ingredient in Southeast Asian cuisines. It has diverse uses in recipes spanning from patties, curries to stir-fries.

The sweetness and delicate flavour of jasmine rice have made it a grocery classic worldwide. It is shorter and wider than other rice varieties, such as Basmati. Jasmine rice has a slightly sticky consistency that lends nicely to eating with chopsticks.

What is Jasmine Rice?  

Jasmine rice, often known as fragrant rice, is an aromatic “long-grain” rice with grains almost four times as long as they are broad. It is available in a multitude of hues. White jasmine rice, in particular, is heavily processed/refined.

As a result, it shares similar nutritional characteristics with white rice. In addition, there are black, purple, and red jasmine rice cultivars. Each of these offers somewhat distinct nutritive profiles.

Jasmine rice has a remarkable culinary quality due to its fluffiness and somewhat sticky texture when cooked. In addition, it has a distinct flavour and aroma attributable to an aromatic amino-aldehyde gene.

Most recipes typically use white jasmine rice. But the brown variants are also available and are used as a healthier alternative. Uncooked white grains of jasmine rice are polished, clear, and shiny.

In addition to its delicate flavour, including jasmine rice in your diet may provide you with an array of health benefits.

Nutritional Value Jasmine Rice

The nutritive values for one cup (100gm) of jasmine rice are as follows:  

  • Calories: 342
  • Protein: 5.2 grams
  • Fat: 0.8 gram
  • Carbohydrate: 80.7 grams
  • Fibre: 1.7 grams
  • Calcium: 2% of the DV
  • Iron: 2% of the DV

Indian Jasmine Rice

In terms of physical and fragrant qualities, jasmine rice is akin to basmati. Basmati rice is often misidentified as jasmine rice.

Both are aromatic rice varieties. Furthermore, since both are long-grain rice types, they are frequently confused. However, you can tell the difference by comparing the grain size before and after cooking.

How to Spot Jasmine Rice from Basmati Rice? 

It is difficult to tell them apart while they’re uncooked. However, when cooked, the difference between jasmine and basmati rice becomes more evident, making it simpler to distinguish between them.

Jasmine rice grains are shorter, stickier and have a more curled tip at both ends. They are also somewhat more transparent than basmati rice. On the other hand, Basmati rice is a slenderer grain with fine tips at both ends. After cooking, basmati grains lengthen to double their original size. They also soften and fluff up.

Basmati and white jasmine rice both have similar nutritional values. However, basmati rice has a slightly lower glycemic index. Basmati rice is also lower in arsenic, a metal found in most rice varieties.

Since both Jasmine and Basmati rice are pretty identical, you can use them interchangeably in any cuisine.

5 Potential Health Benefits of Jasmine Rice 

Jasmine rice is relatively rich in calories. So, you should have it in moderation. However, this rice offers several health benefits that may make it worthwhile to include in your diet plan.

1. Encourages a Healthy Pregnancy

Folic acid is abundant in jasmine rice. Folate, also called vitamin B9, is particularly vital during pregnancy because it is essential for foetal growth and development.

Folic acid leads to healthy pregnancies. However, it needs to be consumed before pregnancy and throughout the first trimester. In addition, routine folic acid consumption results in a lower risk of birth abnormalities and neural tube defects. As a result, jasmine rice is a good choice for pregnant women and those attempting to conceive.

2. Enhances Your Immune System

Jasmine rice comes in various colours, including red, purple, and blue. These varieties are rich in phytonutrients. Phytonutrients safeguard your body’s cells while strengthening your immunity and general health.

3. Aids Digestive Health

Brown rice is less processed. Brown jasmine rice contains more fibre than white jasmine rice. Thus, the fibre and minerals are intact in brown jasmine rice. Dietary fibre helps to improve digestive health by normalizing bowel motions.

4. Good Source of Iron

Jasmine rice is a reasonably good source of iron, containing 2% of the daily requirement in a single meal. Iron is a vital mineral that aids in various metabolic activities in the body. For example, an optimum iron level enables DNA synthesis, oxygen transport, and red blood cell creation.

A lack of this essential mineral can result in anaemia. Anaemia is a deficiency marked by signs such as weakness, lethargy, and brittle nails. Including a range of iron-rich foods in your meals may help you increase your daily intake of iron.

5. Jasmine Rice is an Excellent Source of Energy

Jasmine rice can help you get through regimes to bulk up. It can also give you a quick burst of energy. A cup of cooked jasmine rice has 180 calories.

The carbohydrate in the rice gets converted into energy. This energy will offer your body strength. So, if you are looking to gain some weight or perhaps a boost of instant energy, jasmine rice may be a great choice.

The Potential Risks Involved with Jasmine Rice

Like all rice varieties, Jasmine rice has a high glycemic index score of 89.  As a result, even brown jasmine rice can trigger blood sugar surges. Such spikes in blood sugar may lead to difficulties in individuals with Type II diabetes.

Most people prefer white jasmine rice, a refined carbohydrate with a high glycemic index.

Consuming loads of refined carbs may cause various health issues. These include obesity, diabetes, and heart disease. On the other hand, it is better to include whole grains in the diet as it offers health advantages. Consequently, when choosing rice, go for whole-grain options. It may help reduce the risk of adverse health conditions.

Healthy Recipe with Jasmine Rice

1. Jasmine Rice Stir Fry 

Jasmine rice stir fry- HealthifyMe


  • White rice Jasmine rice (fresh or leftover)- 1 cup
  • Chopped white onion- ½ cup
  • Diced carrots- ¼ cup
  • Green peas (frozen or fresh)- ¼ cup
  • Garlic- 4 to 6 cloves
  • 1 Egg whisked (optional)
  • Chopped green onions- a handful
  • Ghee/cold pressed coconut oil- 1 tbsp
  • Soy sauce (only a dash)
  • Salt and pepper (as per taste)


  • Fry the rice by lightly browning in a pan. Keep it aside.
  • Put the pan on medium heat. Add oil and heat it.
  • Add in chopped garlic, onion, carrots. Stir- fry these until tender.
  • Add in the rice.
  • Add green peas at the end and mix well. (This may help retain the bright colour).
  • Make a well in the centre of the pan with the rice. Pour in the whisked eggs. Mix gently.
  • Add soy sauce and mix.
  • Turn off the flame and garnish with chopped green onions. Serve hot.

Frequently Asked Questions (FAQs)

Q1. What makes jasmine rice different?  

A. The aroma makes it unique. Jasmine rice takes its name after the flower that gives it the fragrance. It has a delicate floral flavour. The rice is also known for its mild nutty, and flowery taste.

Q2. Why is jasmine rice bad for you?  

A. The glycemic index (GI) of jasmine rice is high. It implies that rice has the potential to raise your blood sugar levels. In addition, rice may contain arsenic, which may be hazardous to the body.

Q3. Is jasmine rice healthier than white rice?  

A. The nutritional profile of white jasmine rice and other varieties of white rice is roughly identical. However, Jasmine rice is slightly higher in its fat and calories content. But not by enough to dramatically alter a person’s nutritional goals or how full they feel after eating.

Q4. Does jasmine rice taste different from regular rice?  

A. Jasmine rice has a somewhat sweet, silky, and nutty flavour. Moreover, the taste of jasmine rice is retained throughout the cooking process. Therefore, it makes jasmine rice taste different from regular rice.

Q5. Is jasmine rice good for weight loss?  

A. White jasmine rice is high in the glycemic index range and has less fibre. For weight loss, it is better to eat brown jasmine rice. Brown jasmine rice will contain a slightly higher fibre content. However, all rice varieties are carb-rich, so watch your serving size.

Q6. Is jasmine rice keto-friendly?  

A . Jasmine rice is not keto-friendly due to its high carb content.

Q7. What rice is lowest in carbs?  

A. Wild rice has the lowest carbs among all rice varieties.

Q8. Does jasmine rice make you gain weight?  

A. Yes, if you do not watch your portion size. A serving of jasmine rice will be high in starch/ carbohydrates. It will also provide a good amount of calories.

Q9. Is quinoa better than rice? 

A. Quinoa may be an excellent alternative for white rice. Quinoa is a good source of fibre and protein. It also has a greater concentration of other nutrients. Quinoa is also lower in calories and carbs than white rice.

Q10. Is Jasmine rice healthier than basmati?  

A. Basmati may be slightly healthier than Jasmine rice. Basmati rice ranks lower in the glycemic index compared to jasmine rice. Moreover, basmati rice also contains a lower arsenic amount.

Q11. Is jasmine rice good for Indian cooking?  

A. Jasmine rice is suitable for Indian cooking. You can substitute Jasmine rice for any white rice in an Indian kitchen.

Q12. What is the difference between Basmati and Jasmine rice? 

A. Basmati and Jasmine rice both are long grain. Albeit jasmine is plumper, shorter, softer, and a little moister than basmati. On the other hand, Basmati rice is needle-like, longer and comparatively al dente.

Q13. How many calories does jasmine rice have?  

A. One cup (140gm) of jasmine rice has 181 calories.

Q14. How many calories are in 100gm of jasmine rice?  

A. Hundred grams of jasmine rice has 129 calories.

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