Calories in Jasmine Rice: Nutrition Facts & Serving Sizes
Per 1 cup cooked (158g)
Per 100g
Source: Web research, March 2026.
Jasmine rice is a long-grain aromatic white rice widely used in Southeast Asian cooking. One cup cooked (158g) contains about 204 calories, making it a reliable carbohydrate staple for bulking or fueling workouts. Per 100g cooked, jasmine rice provides 129 calories, 28.6g of carbs, 2.5g of protein, and just 0.2g of fat. It contains zero sugar and virtually no sodium (1mg per 100g), which makes it a clean carb source. While it is not high in micronutrients, it does provide 5.6mcg of selenium per 100g and a small amount of iron (0.4mg), zinc (0.4mg), and niacin (0.6mg). Jasmine rice has a slightly higher glycemic index than brown rice, which means it digests faster and raises blood sugar more quickly, making it a solid choice as a pre- or post-workout carbohydrate source.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (158g) | 203.8 | 4g | 45.2g | 0.3g | 0.5g |
| 100g | 129 | 2.5g | 28.6g | 0.2g | 0.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129 | 6% |
| Protein | 2.5g | 5% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 28.6g | 10% |
| Dietary Fiber | 0.3g | 1% |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 5mg | 0% |
| Iron | 0.4mg | 2% |
| Potassium | 20mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 8mg | 2% |
| Phosphorus | 33mg | 3% |
| Zinc | 0.4mg | 4% |
| Selenium | 5.6mcg | 10% |
| Folate | 3mcg | 1% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Jasmine Rice
Jasmine rice is one of the most popular carbohydrate sources in fitness and bodybuilding circles for good reason. It is easy to digest, mild in flavor, and pairs well with virtually any protein source. As a fast-digesting carb with a higher glycemic index, it is particularly effective when consumed around workouts to quickly replenish muscle glycogen.
The selenium content (5.6mcg per 100g) contributes to antioxidant defense through its role in glutathione peroxidase, an enzyme that helps combat oxidative stress. Selenium also supports proper thyroid hormone metabolism, which regulates metabolic rate.
For anyone in a calorie surplus trying to build muscle, jasmine rice is an easy way to hit high carbohydrate targets without adding much fat or causing digestive distress. It is gentle on the stomach compared to higher-fiber grains, which matters on days when you need to eat a lot. One cup cooked delivers over 45g of carbs, making it efficient for fueling training sessions.
Dietary Considerations
Jasmine rice is naturally gluten-free, vegan, and dairy-free, fitting into most dietary frameworks. It is not suitable for keto or very low-carb diets due to its high carbohydrate content. For weight loss, jasmine rice can be included in moderation by keeping portions to one cup cooked and pairing with lean protein and vegetables. Brown rice or wild rice offer more fiber and a lower glycemic index for those prioritizing blood sugar control. Jasmine rice is paleo-questionable since some paleo frameworks exclude grains. It is Whole30 non-compliant.
Daily Intake (100g)
100g of jasmine rice provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in jasmine rice?
Cooked jasmine rice contains 129 calories per 100g. One cup cooked (158g) contains about 204 calories. Dry uncooked jasmine rice is higher in calories per gram since it does not contain water.
Is jasmine rice good for weight loss?
Jasmine rice can fit into a weight-loss diet when portioned correctly. One cup cooked at 204 calories is manageable in a calorie deficit. Pairing it with lean protein and vegetables creates a filling, balanced meal. However, its lower fiber content means it may not keep you as full as brown or wild rice.
How much protein is in jasmine rice?
Jasmine rice contains 2.5g of protein per 100g cooked, or about 4g per cup cooked (158g). It is not a significant protein source. Always combine it with a quality protein like chicken breast, ground turkey, or shrimp to build a complete meal.
Is jasmine rice gluten-free?
Yes, jasmine rice is naturally gluten-free. It is safe for people with celiac disease or gluten sensitivity. Just ensure it has not been processed in a facility that also handles gluten-containing grains if cross-contamination is a concern.
What is the difference between jasmine rice and white rice?
Jasmine rice is a specific variety of long-grain white rice with a slightly floral aroma and softer, stickier texture when cooked. Nutritionally they are very similar, both around 129-130 calories per 100g cooked with comparable carb and protein content. Jasmine rice may have a slightly higher glycemic index than standard long-grain white rice.
Is jasmine rice keto-friendly?
No. Jasmine rice contains 28.6g of carbs per 100g cooked, far exceeding the daily carb limit for most ketogenic diets (typically under 50g total). It is not suitable for keto. Cauliflower rice is a popular low-carb substitute.
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