Nutritional Composition of Jasmine Rice

Jasmine rice is recognized for its unique aroma and subtle floral scent, characteristics that make it a favored staple in pantries around the globe, especially in Thai cuisine.

This long-grain rice variant not only complements a variety of dishes but also offers a distinctive texture that’s both soft and sticky after cooking.

When considering its nutritional profile, jasmine rice offers a good source of energy primarily in the form of carbohydrates, with approximately 170 calories per 100 grams of cooked rice.

A bowl of jasmine rice with visible grains, showcasing its nutritional content

Understanding the nutritional composition of jasmine rice is critical for maintaining a balanced diet.

This rice is low in fat and contains a modest amount of protein. Additionally, essential nutrients such as thiamine or vitamin B1 are present, albeit in trace amounts.

Thiamine plays a vital role in converting carbohydrates into energy and supports the function of your heart, muscles, and nervous system.

Of course, jasmine rice is not just about energy. Its nutrient composition includes notable amounts of folate and selenium.

Folate is crucial for cell division and supports prenatal development, while selenium functions as an antioxidant, aiding in the protection of your cells from damage.

When planning your meals, considering the nutritional benefits and calorie content of jasmine rice can help you create well-rounded and nutritious dishes.

Nutritional Profile of Jasmine Rice

Jasmine rice, a fragrant long-grain variety, is a staple in many diets around the world. Knowing its nutrient content can help you understand how it fits into your daily dietary needs.

Macronutrients

Jasmine rice primarily offers you carbohydrates, with a 100-gram serving of cooked rice containing around 170 calories. Here are the macronutrients in a typical serving:

  • Calories: 170
  • Protein: About 9% of its calorie content
  • Carbohydrates: 77% of its calorie content, primarily composed of starch.
  • Fat: A small amount, contributing to 14% of its total calorie content
  • Fiber: Minimal; typically lower in white varieties compared to whole grains.

Remember that portion size can significantly affect your intake of these macronutrients.

Micronutrients

While jasmine rice is not as nutrient-dense as whole grains, it does offer some vitamins and minerals. A 100-gram serving gives you:

  • Iron: Essential for blood production
  • Calcium: Important for bone health
  • Magnesium: Crucial for many body processes
  • Vitamins: Traces of vitamin B6 and niacin, which aid in metabolism
  • Minerals: Small amounts of phosphorus, manganese, and selenium

These micronutrients contribute to the recommended daily intake values (RDI), but jasmine rice should be consumed as part of a varied diet to meet your full nutritional needs.

Glycemic Index

The glycemic index (GI) measures how a carbohydrate-containing food raises blood sugar. Jasmine rice has a high GI, meaning it can cause a rapid rise in your blood sugar levels after consumption.

This aspect is essential to consider if you’re managing blood sugar-related health conditions.

Health Benefits of Jasmine Rice

Jasmine rice, renowned for its fragrant aroma, is not just a staple in culinary traditions but also offers several nutritional advantages. Your body can benefit from its ability to provide energy, support blood sugar management, and contribute valuable nutrients to your diet.

Diet and Energy

Your body derives energy from the starch content in jasmine rice.

One cup of cooked jasmine rice roughly contains 205 calories and 44.5 grams of carbohydrates, which serves as an immediate source of energy for your body and is crucial, especially if you engage in physical activity.

Including jasmine rice as part of a balanced diet can help meet your energy needs.

Blood Sugar Management

When it comes to blood sugar levels, jasmine rice has a higher glycemic index, which means it can cause a quick increase in blood sugar levels.

If you have diabetes or are managing your blood sugar, it’s important to balance your intake of jasmine rice with dietary fiber and protein from other sources.

This can help slow the absorption of sugar into your bloodstream and maintain more stable blood sugar levels.

Nutrient Contribution to Overall Diet

Jasmine rice also provides several essential vitamins and minerals that are vital to your health.

While it does provide nutrients like folate (23 percent DV per cup) and selenium (17 percent DV per cup), it’s important to note that jasmine rice is not a significant source of dietary fiber, especially when compared to whole grain or brown rice.

However, by consuming jasmine rice along with other foods rich in dietary fiber and nutrients, like vegetables and lean proteins, you can ensure a well-rounded and nutritious diet.

Comparison with Other Rice Varieties

When examining the nutritional composition of jasmine rice, it’s important to contrast it with both its brown and white variants as well as other grains. This comparison will give you a better understanding of where jasmine rice stands in terms of fiber content, fat, and suitability for different dietary needs, such as gluten-free diets.

White vs Brown Jasmine Rice

White jasmine rice is a refined variant where the husk, bran, and germ are removed, which alters its nutritional content. In contrast, brown jasmine rice is a whole grain that retains these parts, resulting in higher fiber content and a richer nutrient profile.

If you are concerned about fiber intake, brown jasmine rice offers more fiber and a slightly higher amount of total fat compared to white jasmine rice.

Neither brown nor white jasmine rice contains saturated fat, and both are gluten-free options.

NutrientWhite Jasmine RiceBrown Jasmine Rice
Fiber ContentLowHigher
Total FatMinimalSlightly Higher
Saturated FatNoneNone
Gluten-FreeYesYes

Jasmine Rice vs Other Grains

Jasmine rice, both white and brown, can be compared with other grains like quinoa.

Quinoa is known as a nutrient-dense grain, containing all nine essential amino acids, making it a complete protein source—a feature not typical of most grains.

In terms of fiber content, quinoa stands out with significantly more fiber compared to white jasmine rice.

For a nutrient-rich alternative, quinoa or other whole grain varieties may be preferable.

They often contain more fiber, are higher in total fat, but have zero saturated fat, aligning with a heart-healthy diet.

NutrientJasmine RiceQuinoaOther Whole Grains
Fiber ContentLowerHigherHigher
Total FatLowerHigherHigher
Saturated FatNoneNoneNone
Gluten-FreeYesYesVaries

Cultural and Culinary Aspects of Jasmine Rice

A table set with jasmine rice, accompanied by traditional cooking utensils and ingredients, showcasing its cultural and culinary significance

Jasmine rice, a staple in Thai cuisine, offers a unique combination of cultural significance and culinary versatility. This fragrant grain, deeply tied to Thailand, can enhance your meals with its delicate flavor and texture.

Origins and Popularity

Jasmine rice hails from Thailand, where it is known as ‘Hom Mali’ rice, a name that reflects its aromatic qualities reminiscent of the jasmine flower. Its popularity extends beyond Thai borders, becoming a beloved ingredient in many Asian dishes and appreciated worldwide.

Thailand takes pride in the quality and heritage of their jasmine rice, which is often considered a premium variety due to its fluffy texture and appealing look when properly cooked.

Cooking and Serving Suggestions

When preparing jasmine rice, rinsing it under cold water can help remove excess starch, leading to a fluffy texture upon cooking.

A common serving size is about a half cup of cooked rice. Here are some clear steps for cooking:

  • Rinse the rice thoroughly
  • Cook using a 1:1.25 rice-to-water ratio
  • Let it rest after cooking for the grains to firm up

Jasmine rice pairs excellently with a variety of dishes, particularly those that complement its subtle, slightly sweet taste.

It’s common to see jasmine rice served with coconut milk in desserts or as a savory bed for seafood and other proteins.

Its versatility aligns with various dietary preferences, serving as a key component in vegetarian, vegan, and gluten-free diets alike.

Dietary Considerations and Restrictions

When assessing how jasmine rice fits into your diet, it is important to consider potential allergens, gluten content, and its role in weight management.

Allergens and Gluten Content

Jasmine rice is naturally gluten-free, making it a suitable grain for individuals with celiac disease or gluten sensitivity.

It does not contain any of the common allergens like soy, nuts, dairy, or egg, which means it can be safely incorporated into your meals if you have these specific food allergies.

Rice in Weight Management

  • Fiber Content: While white jasmine rice is low in fiber, choosing brown jasmine rice provides more fiber.
  • This can be beneficial for your digestive health and may help with weight management due to the contribution to satiety.
  • Calories: White jasmine rice contains about 170 calories per 100 grams, which can add up in a diet if not measured appropriately.
  • Low in Fat: Jasmine rice is naturally low in fat, but pairing it with high-fat foods can significantly alter the fat content of your meal.
  • High in Carbohydrates: With a high carbohydrate content, jasmine rice provides energy, but it should be balanced with other low-calorie and high-fiber foods in a meal plan designed for weight loss or maintenance.

Rice and Public Health

A bowl of jasmine rice with a nutritional composition label next to it

Rice is a staple food for more than half of the world’s population, with particular varieties such as jasmine rice offering unique nutritional benefits.

Your understanding of the relationship between rice consumption and public health can help you make informed dietary choices.

Impact on Chronic Diseases

Chronic diseases often have dietary risk factors, and rice consumption can both positively and negatively impact these conditions.

Varieties like brown jasmine rice are rich in fiber which can help with blood pressure regulation and have a role in reducing the risk of chronic diseases such as heart disease and type 2 diabetes.

On the other hand, excessive intake of refined grains, such as white jasmine rice, may contribute to an increased risk of these conditions due to lower nutritional value and higher glycemic index.

Rice Consumption and Nutrient Deficiencies

Your intake of jasmine rice can also influence nutrient deficiencies.

For example, white jasmine rice is often enriched to address nutrients lost during processing, potentially decreasing the risk of iron deficiency anemia and neural tube defects due to added folate.

However, relying heavily on refined jasmine rice may still leave you lacking in essential nutrients found in whole grains.

Regulations and Standards

In ensuring the health and safety of food products, the Jasmine rice you consume is subject to stringent regulations and quality standards.

This not only guarantees its nutritional value but also assures that it meets the mandatory requirements for a wholesome diet.

Food and Drug Administration Guidelines

The Food and Drug Administration (FDA) sets guidelines for standardized food products, including rice.

Specifically, Sec. 137.350 pertains to enriched rice – rice that has been fortified with essential nutrients like folic acid and vitamin D to enhance its nutritional profile.

These nutrients are critical for a healthy pregnancy and overall well-being.

When you look at the nutrition labeling on a package of Jasmine rice, it reflects these enrichments.

The FDA’s guidelines ensure the rice adheres to these fortification standards to meet a portion of your Recommended Daily Intake (RDI) of these nutrients.

  • Vitamin D: Included to support bone health and immune function.
  • Folic Acid: Essential for cell growth and the prevention of certain birth defects.

Recommended Daily Intake

Your intake of nutrients is guided by the Daily Value (DV), which is a standard set by the FDA based on the needs of the average American.

This helps you understand the nutritional content of Jasmine rice and how it fits into your daily diet.

  • Serving Size: Typically provided in cups, with corresponding DV percentages.
  • Nutrition Labeling: Offers clarity on micronutrients present in each serving.

Potential Health Concerns

A bowl of jasmine rice next to nutritional information label

In the context of jasmine rice, you should be aware of certain health concerns related to arsenic levels and nutritional considerations during pregnancy and childhood.

Rice and Arsenic Levels

Jasmine rice, like all types of rice, can contain arsenic, a toxic element found naturally in the environment.

Long-term exposure to high levels of arsenic can lead to an increased risk of chronic health issues, including cardiovascular disease.

Notably, rice can absorb more arsenic from water and soil compared to other crops.

Brown jasmine rice typically contains more nutrients like magnesium, but it can also retain more arsenic than white jasmine rice because the outer layer, where arsenic concentrates, isn’t removed.

  • To mitigate this risk:
    • Rinse your rice thoroughly under running water before cooking.
    • Cook rice in excess water (like pasta) and then drain it to reduce arsenic content.

Pregnancy and Childhood Nutrition

During pregnancy, the choice of food is crucial for both the mother’s and baby’s health.

Jasmine rice contains folic acid (also known as folate or Vitamin B9), which is essential during pregnancy.

Adequate folic acid intake is critical in preventing neural tube defects in the developing fetus.

  • However, because rice is low in sodium and cholesterol, it doesn’t directly contribute to those dietary concerns, unless you’re consuming rice with additional high-sodium or high-cholesterol foods.
  • While jasmine rice does provide important nutrients like folic acid, depending on it solely may lead to a lack of variety in the diet, which is vital for obtaining all necessary nutrients during pregnancy and childhood.

Frequently Asked Questions

A bowl of jasmine rice surrounded by various food items, with a nutritional label and a list of frequently asked questions displayed next to it

In this section, you’ll find concise answers to some of the most common questions about the nutritional composition of jasmine rice.

What is the nutritional difference between jasmine rice and white rice?

Jasmine rice is a type of white rice, so their nutritional profiles are similar.

However, jasmine rice can have a slightly higher caloric content due to its unique fragrance and flavor, which could affect the proportion of its macronutrients in comparison to other types of white rice.

What are the nutritional facts for 100g of jasmine rice?

For every 100g of cooked jasmine rice, you consume approximately 130 calories, primarily from 28g of carbohydrates, with about 2.3g of protein and 0.2g of fat.

The exact values can vary slightly by brand and preparation method.

How does 1 cup of jasmine rice compare nutritionally?

A 1-cup serving of cooked jasmine rice typically provides around 205 calories, consisting of 44.5g of carbohydrates, 4g of protein, and 0.5g of fat.

This portion also includes a small amount of dietary fiber and nutrients like manganese and folate.

Can consuming jasmine rice aid in weight loss?

Jasmine rice is a high-carbohydrate food with a moderate glycemic index, which may not be ideal for all weight loss diets.

When aiming for weight loss, it’s important to manage portion sizes and overall calorie consumption, including carbohydrates from rice.

Are there any anti-inflammatory benefits associated with jasmine rice?

Jasmine rice is not particularly known for having anti-inflammatory properties.

Its nutritional benefits mainly revolve around providing energy through its carbohydrate content, with minimal contribution to anti-inflammatory effects.

How does the nutritional content of jasmine rice compare to basmati rice?

Jasmine and basmati rice have comparable nutritional profiles. Both provide essential energy largely through carbohydrates.

Basmati rice may have a slightly lower glycemic index. This makes it more suitable for individuals monitoring their blood sugar levels.

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Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
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