As an Amazon Associate I earn from qualifying purchases from

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. Probably the most fashionable aromatic rice varieties is jasmine rice.

Jasmine rice is without doubt one of the hottest fragrant rice varieties. As you’ll have guessed, the title jasmine rice takes inspiration from the aromatic jasmine flower. This rice is thought 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 numerous 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, resembling Basmati. Jasmine rice has a barely sticky consistency that lends properly to consuming with chopsticks.

What’s Jasmine Rice?  

Jasmine rice, usually referred to as aromatic rice, is an fragrant “long-grain” rice with grains nearly 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.

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

Jasmine rice has a outstanding culinary high quality resulting from 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 sometimes use white jasmine rice. However the brown variants are additionally obtainable and are used as a more healthy different. Raw white grains of jasmine rice are polished, clear, and glossy.

Along with its delicate flavour, together with jasmine rice in your weight-reduction 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  

By way of bodily and aromatic qualities, jasmine rice is akin to basmati. Basmati rice is usually misidentified as jasmine rice.

Each are fragrant rice varieties. Moreover, since each are long-grain rice sorts, they’re continuously confused. Nonetheless, you’ll be able to inform the distinction by evaluating the grain dimension earlier than and after cooking.  

How one can Spot Jasmine Rice from Basmati Rice? 

It’s tough to inform them aside whereas they’re raw. Nonetheless, when cooked, the distinction between jasmine and basmati rice turns into extra evident, making it easier to differentiate 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. Then again, Basmati rice is a slenderer grain with high-quality suggestions at each ends. After cooking, basmati grains lengthen to double their authentic dimension. 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 be decrease in arsenic, a steel present in most rice varieties.

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

5 Potential Well being Advantages of Jasmine Rice  

Jasmine rice is comparatively wealthy in energy. So, it is best to have it carefully. Nonetheless, this rice gives a number of well being advantages which will make it worthwhile to incorporate in your weight-reduction plan plan.  

1. Encourages a Wholesome Being pregnant  

Folic acid is ample 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 progress 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 ends in a decrease danger of delivery abnormalities and neural tube defects. Consequently, jasmine rice is an effective selection for pregnant ladies and people making an attempt to conceive.  

2. Enhances Your Immune System

Jasmine rice is available in varied 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 accommodates 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 each day requirement in a single meal. Iron is an important mineral that aids in varied metabolic actions within the physique. For instance, an optimum iron degree permits 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 resembling weak point, lethargy, and brittle nails. Together with a spread of iron-rich meals in your meals might make it easier to improve your each day consumption of iron. 

5. Jasmine Rice is an Glorious Supply of Power

Jasmine rice may also help you get via regimes to bulk up. It will probably additionally offer you a fast burst of vitality. A cup of cooked jasmine rice has 180 energy.  

The carbohydrate within the rice will get transformed into vitality. This vitality will provide your physique energy. So, in case you are trying to achieve some weight or maybe a lift of instantaneous vitality, jasmine rice could also be a fantastic selection.

The Potential Dangers Concerned with Jasmine Rice

Like all rice varieties, Jasmine rice has a excessive glycemic index rating of 89.  Consequently, 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 varied well being points. These embrace weight problems, diabetes, and coronary heart illness. Then again, it’s higher to incorporate complete grains within the weight-reduction plan because it gives well being benefits. Consequently, when selecting rice, go for whole-grain choices. It could assist cut back the danger of adversarial well being circumstances.  

Wholesome Recipe with Jasmine Rice

1. Jasmine Rice Stir Fry 

Jasmine rice stir fry- HealthifyMe


  • White rice Jasmine rice (recent or leftover)- 1 cup 
  • Chopped white onion- ½ cup 
  • Diced carrots- ¼ cup 
  • Inexperienced peas (frozen or recent)- 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 evenly browning in a pan. Maintain 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 may occasionally 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. 

Incessantly Requested Questions (FAQs)

Q1. What makes jasmine rice completely 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 be recognized for its gentle nutty, and flowery style.  

Q2. Why is jasmine rice dangerous for you?  

A. The glycemic index (GI) of jasmine rice is excessive. It implies that rice has the potential to lift 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 kinds of white rice is roughly similar. Nonetheless, Jasmine rice is barely greater 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 completely 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 completely 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 greater fibre content material. Nonetheless, all rice varieties are carb-rich, so watch your serving dimension. 

Q6. Is jasmine rice keto-friendly?  

A . Jasmine rice just isn’t keto-friendly resulting from 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 dimension. A serving of jasmine rice will likely be excessive in starch/ carbohydrates. It is going to additionally present an excellent quantity of energy.  

Q9. Is quinoa higher than rice?  

A. Quinoa could also be a wonderful different for white rice. Quinoa is an effective supply of fibre and protein. It additionally has a higher focus of different vitamins. Quinoa can 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 accommodates a decrease arsenic quantity. 

Q11. Is jasmine rice good for Indian cooking?  

A. Jasmine rice is appropriate for Indian cooking. You’ll be able to 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 a bit of moister than basmati. Then again, 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.  

Download Healthifyme APP

We will be happy to hear your thoughts

Leave a reply

Enable registration in settings - general
Compare items
  • Total (0)
Shopping cart