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Jasmine Rice – Is it Good for You?

Rice is a dietary mainstay across the globe. Rice is available in a large number of types, which might create a bunch of delectable cuisines. One of the widespread aromatic rice varieties is jasmine rice.

Jasmine rice is without doubt one of the hottest fragrant rice varieties. As you could have guessed, the title jasmine rice takes inspiration from the aromatic jasmine flower. This rice is understood for its distinct flavour and texture.

Jasmine rice is lengthy, fragrant rice and holds a particular place because the star ingredient in Southeast Asian cuisines. It has various makes use of in recipes spanning from patties, curries to stir-fries.  

The sweetness and delicate flavour of jasmine rice have made it a grocery basic worldwide. It’s shorter and wider than different rice varieties, corresponding to Basmati. Jasmine rice has a barely sticky consistency that lends properly to consuming with chopsticks.

What’s Jasmine Rice?  

Jasmine rice, typically often called aromatic rice, is an fragrant “long-grain” rice with grains virtually 4 instances so long as they’re broad. It’s obtainable in a large number of hues. White jasmine rice, specifically, is closely processed/refined.

Because of this, it shares comparable dietary traits with white rice. As well as, there are black, purple, and pink jasmine rice cultivars. Every of those presents considerably distinct nutritive profiles.

Jasmine rice has a exceptional culinary high quality because of its fluffiness and considerably sticky texture when cooked. As well as, it has a definite flavour and aroma attributable to an fragrant amino-aldehyde gene.  

Most recipes usually use white jasmine rice. However the brown variants are additionally obtainable and are used as a more healthy various. Raw white grains of jasmine rice are polished, clear, and glossy.

Along with its delicate flavour, together with jasmine rice in your food plan might give you an array of well being advantages.  

Dietary Worth Jasmine Rice

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

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

Indian Jasmine Rice  

When it comes to bodily and aromatic qualities, jasmine rice is akin to basmati. Basmati rice is commonly misidentified as jasmine rice.

Each are fragrant rice varieties. Moreover, since each are long-grain rice sorts, they’re steadily confused. Nonetheless, you may inform the distinction by evaluating the grain measurement earlier than and after cooking.  

How one can Spot Jasmine Rice from Basmati Rice? 

It’s troublesome to inform them aside whereas they’re raw. Nonetheless, when cooked, the distinction between jasmine and basmati rice turns into extra evident, making it less complicated to tell apart between them.

Jasmine rice grains are shorter, stickier and have a extra curled tip at each ends. They’re additionally considerably extra clear than basmati rice. However, Basmati rice is a slenderer grain with fantastic ideas at each ends. After cooking, basmati grains lengthen to double their unique measurement. In addition they soften and fluff up. 

Basmati and white jasmine rice each have comparable dietary values. Nonetheless, basmati rice has a barely decrease glycemic index. Basmati rice can also be decrease in arsenic, a metallic present in most rice varieties.

Since each Jasmine and Basmati rice are fairly equivalent, you should utilize them interchangeably in any delicacies.   

5 Potential Well being Advantages of Jasmine Rice  

Jasmine rice is comparatively wealthy in energy. So, you need to have it moderately. Nonetheless, this rice presents a number of well being advantages that will make it worthwhile to incorporate in your food plan plan.  

1. Encourages a Wholesome Being pregnant  

Folic acid is plentiful in jasmine rice. Folate, additionally referred to as vitamin B9, is especially important throughout being pregnant as a result of it’s important for foetal development and improvement.  

Folic acid results in wholesome pregnancies. Nonetheless, it must be consumed earlier than being pregnant and all through the primary trimester. As well as, routine folic acid consumption leads to a decrease danger of start abnormalities and neural tube defects. Because of this, jasmine rice is an efficient selection for pregnant ladies and people making an attempt to conceive.  

2. Enhances Your Immune System

Jasmine rice is available in numerous colors, together with pink, purple, and blue. These varieties are wealthy in phytonutrients. Phytonutrients safeguard your physique’s cells whereas strengthening your immunity and normal well being.  

3. Aids Digestive Well being

Brown rice is much less processed. Brown jasmine rice incorporates extra fibre than white jasmine rice. Thus, the fibre and minerals are intact in brown jasmine rice. Dietary fibre helps to enhance digestive well being by normalizing bowel motions.  

4. Good Supply of Iron

Jasmine rice is a fairly good supply of iron, containing 2% of the every day requirement in a single meal. Iron is a crucial mineral that aids in numerous metabolic actions within the physique. For instance, an optimum iron stage allows DNA synthesis, oxygen transport, and pink blood cell creation.  

A scarcity of this important mineral may end up in anaemia. Anaemia is a deficiency marked by indicators corresponding to weak point, lethargy, and brittle nails. Together with a variety of iron-rich meals in your meals might allow you to improve your every day consumption of iron. 

5. Jasmine Rice is an Glorious Supply of Vitality

Jasmine rice will help you get by means of regimes to bulk up. It may additionally provide you with a fast burst of power. A cup of cooked jasmine rice has 180 energy.  

The carbohydrate within the rice will get transformed into power. This power will supply your physique energy. So, if you’re seeking to achieve some weight or maybe a lift of immediate power, jasmine rice could also be an excellent selection.

The Potential Dangers Concerned with Jasmine Rice

Like all rice varieties, Jasmine rice has a excessive glycemic index rating of 89.  Because of this, even brown jasmine rice can set off blood sugar surges. Such spikes in blood sugar might result in difficulties in people with Kind II diabetes.

Most individuals want white jasmine rice, a refined carbohydrate with a excessive glycemic index.   

Consuming a great deal of refined carbs might trigger numerous well being points. These embrace weight problems, diabetes, and coronary heart illness. However, it’s higher to incorporate complete grains within the food plan because it presents well being benefits. Consequently, when selecting rice, go for whole-grain choices. It might assist cut back the danger of adversarial well being situations.  

Wholesome Recipe with Jasmine Rice

1. Jasmine Rice Stir Fry 

Jasmine rice stir fry- HealthifyMe


  • White rice Jasmine rice (contemporary or leftover)- 1 cup 
  • Chopped white onion- ½ cup 
  • Diced carrots- ¼ cup 
  • Inexperienced peas (frozen or contemporary)- ¼ cup 
  • Garlic- 4 to six cloves 
  • 1 Egg whisked (elective) 
  • Chopped inexperienced onions- a handful 
  • Ghee/chilly pressed coconut oil- 1 tbsp 
  • Soy sauce (solely a touch) 
  • Salt and pepper (as per style) 


  • Fry the rice by frivolously browning in a pan. Hold it apart. 
  • Put the pan on medium warmth. Add oil and warmth it.  
  • Add in chopped garlic, onion, carrots. Stir- fry these till tender. 
  • Add within the rice.  
  • Add inexperienced peas on the finish and blend effectively. (This will likely assist retain the brilliant color). 
  • Make a effectively within the centre of the pan with the rice. Pour within the whisked eggs. Combine gently. 
  • Add soy sauce and blend. 
  • Flip off the flame and garnish with chopped inexperienced onions. Serve sizzling. 

Continuously Requested Questions (FAQs)

Q1. What makes jasmine rice totally different?  

A. The aroma makes it distinctive. Jasmine rice takes its title after the flower that provides it the perfume. It has a fragile floral flavour. The rice can also be identified for its delicate nutty, and flowery style.  

Q2. Why is jasmine rice unhealthy for you?  

A. The glycemic index (GI) of jasmine rice is excessive. It implies that rice has the potential to boost your blood sugar ranges. As well as, rice might include arsenic, which can be hazardous to the physique.   

Q3. Is jasmine rice more healthy than white rice?  

A. The dietary profile of white jasmine rice and different sorts of white rice is roughly equivalent. Nonetheless, Jasmine rice is barely larger in its fats and energy content material. However not by sufficient to dramatically alter an individual’s dietary targets or how full they really feel after consuming.  

This fall. Does jasmine rice style totally different from common rice?  

A. Jasmine rice has a considerably candy, silky, and nutty flavour. Furthermore, the style of jasmine rice is retained all through the cooking course of. Due to this fact, it makes jasmine rice style totally different from common rice.   

Q5. Is jasmine rice good for weight reduction?  

A. White jasmine rice is excessive within the glycemic index vary and has much less fibre. For weight reduction, it’s higher to eat brown jasmine rice. Brown jasmine rice will include a barely larger fibre content material. Nonetheless, all rice varieties are carb-rich, so watch your serving measurement. 

Q6. Is jasmine rice keto-friendly?  

A . Jasmine rice just isn’t keto-friendly because of its excessive carb content material. 

Q7. What rice is lowest in carbs?  

A. Wild rice has the bottom carbs amongst all rice varieties.  

Q8. Does jasmine rice make you achieve weight?  

A. Sure, if you don’t watch your portion measurement. A serving of jasmine rice shall be excessive in starch/ carbohydrates. It can additionally present an excellent quantity of energy.  

Q9. Is quinoa higher than rice?  

A. Quinoa could also be a superb various for white rice. Quinoa is an efficient supply of fibre and protein. It additionally has a better focus of different vitamins. Quinoa can also be decrease in energy and carbs than white rice. 

Q10. Is Jasmine rice more healthy than basmati?  

A. Basmati could also be barely more healthy than Jasmine rice. Basmati rice ranks decrease within the glycemic index in comparison with jasmine rice. Furthermore, basmati rice additionally incorporates a decrease arsenic quantity. 

Q11. Is jasmine rice good for Indian cooking?  

A. Jasmine rice is appropriate for Indian cooking. You may substitute Jasmine rice for any white rice in an Indian kitchen.  

Q12. What’s the distinction between Basmati and Jasmine rice? 

A. Basmati and Jasmine rice each are lengthy grain. Albeit jasmine is plumper, shorter, softer, and just a little moister than basmati. However, Basmati rice is needle-like, longer and relatively al dente.

Q13. What number of energy does jasmine rice have?  

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

Q14. What number of energy are in 100gm of jasmine rice?  

A. Hundred grams of jasmine rice has 129 energy.  

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