What Makes Jasmine Rice Better Than White Rice?

Updated on April 14th, 2020

Rice is popular all over the world. Owing to its easy availability, it is the first preference. Jasmine rice (1) has gained popularity throughout South East Asia and Thailand. It is long grain rice with a delightful aroma and is best paired with coconut curries, South East or Asian dishes.

Jasmine rice calories are quite high, thus having them in smaller quantities is suggested. It is a healthy substitute and offers many health benefits, definitely making you want to include it in your diet plan.

Nutritional Facts

Mentioned below is the Jasmine rice nutrition for one cup of cooked jasmine rice.

Calories 181
Protein 4 grams
Fat 1 gram
Carbs 39 grams
Fibre 1 gram
Calcium 2 % of the DV
Iron 2 % of the DV

Benefits Of Jasmine Rice

jasmine rice

1. Good Source of Fiber

Plant foods are usually a source of dietary fiber which is an essential nutrient for the body. Fiber balances the blood sugar levels and reduces blood cholesterol levels. A fiber diet also improves the digestion process and prevents constipation.

2. Nutrient Benefits

Jasmine rice nutrition facts elaborate on its nutrients. The nutrients in jasmine rice are approximately are 45 gms, carbs in jasmine rice, two gms of fat and 216 calories. It also offers potassium, iron and calcium. They are beneficial as it is rich in phytonutrients that protect damage to the cells.

3. Controls Blood Sugar Levels

It is considered diabetic-friendly rice. The brown variety of this is rich in phytic acid, healthy oils, and polyphenols that are required for patients suffering from type-2 diabetes and also for hyperglycemic patients. Weekly consumption of 2-3 servings of brown rice lowers the risk of type 2 diabetes.

4. Rich in Minerals

Minerals play a vital role in growing your body’s structure and enables the proper functioning of the system. Although the body’s requirement of minerals is little, it is always better to consume an adequate amount to ensure overall growth. This rice is rich in various minerals that the body needs.

5. Rich in B Vitamins

The body requires vitamins to improves the body’s cell production and improve health and overall well-being. A deficiency in B vitamins can impact cell growth and brain functioning. It boosts overall immunity and reduces the risk of various diseases.

[Read: Brown Rice vs White Rice]

Jasmine Rice Vs White Rice


  • One key difference between the two is the smell. Asian dishes usually pair best with white rice and are mostly sticky in texture.
  • Jasmine rice is more fragrant and smells like popcorn.

The Inside

  • During processing, both have the germ, bran, and husk removed, which removes maximum nutrients, including the fiber.
  • However, when you considered basmati rice vs jasmine rice, the latter has more nutrition value. Moreover, Jasmine rice carbohydrate value is 39 gms more compared to white rice that is 36 gms.

For health purposes, whole grain jasmine rice is a better choice as it contains fiber, unlike other rice, and slows down sugar absorption rate and reduces accumulation in the bloodstream as well.

[Read: Rice for Weight Loss]

Points to Be Undertaken

  • The ideal jasmine rice water ratio must be 1: 1.
  • If you are allergic to gluten, this rice is gluten-free and can be your safe choice of rice.
  • Brown Jasmine Rice has more benefits when compared to the white one. If you are focused on health, it is better to avoid the latter.

The Bottom Note

If you are a rice lover and also want to watch your weight, do not consume more than a cup of rice. Opt for it along with more healthy sides like vegetables and fruits to make it a balanced meal. Over the past few years, it has gained immense popularity due to its nutritional value and its role in staying healthy and active. This aromatic rice is very healthy, so experience it for yourself and don’t miss out the next time you visit your grocery store.

[Read: Benefits of Red Rice]


1. Is Jasmine Rice Sticky Rice?

The long-grain rice feels soft and sticky after being cooked. To avoid it being sticky, you have to cook with a little less water.

2. What Can I Eat This Rice With?

You can it team up with sauteed veggies, shrimp, or curry-based meat dishes. Add some proteins and healthy fat to make it a balanced meal.

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