Jasmine rice is an aromatic, long-grain white rice known for its delicate floral scent and soft, slightly sticky texture when cooked. Native to Thailand, this rice variety is a staple in Southeast Asian cuisine, prized for complementing the flavors of curries, stir-fries, and grilled dishes. Understanding the nutritional profile of this popular grain, particularly its caloric contribution, is important for those managing their diet.
Caloric Content and Standard Serving Size
Determining the caloric content of rice depends heavily on the serving size and whether the measurement is taken before or after cooking. The cooking process involves the absorption of water, which significantly increases the volume and weight of the rice, reducing the caloric density per cup. (45 words)
A standard serving of one cup of plain, cooked jasmine rice, weighing approximately 158 grams, contains about 205 calories. This figure is based on preparation using water without the addition of any fats or oils, such as butter or coconut milk. For accurate tracking, it is recommended to measure rice in its cooked state, as this reflects the final weight and volume consumed. The water absorbed during cooking contributes zero calories but adds bulk, making a cup of cooked rice a less calorically dense food than a cup of the dry grain.
Macronutrient Composition of Cooked Jasmine Rice
The 205 calories in a standard one-cup serving of cooked jasmine rice are derived from its carbohydrate content. This serving size provides approximately 45.0 grams of total carbohydrates, accounting for about 90% of the total calories. (34 words)
Jasmine rice is categorized as a refined grain because the outer bran and germ layers have been removed during processing. This process strips away most of the grain’s natural dietary fiber, leaving a minimal amount, typically less than one gram per cup. The remaining carbohydrates are mainly starches, which the body quickly breaks down into glucose. The rice also contains a small amount of protein, providing around 4.3 grams per cup, and is very low in fat, with less than 0.5 grams per serving.
Calorie Comparison to Other Rice Varieties
When comparing jasmine rice to other common rice types using the same one-cup cooked serving size, the caloric differences are often subtle. White basmati rice, another popular long-grain aromatic variety, is nutritionally similar to jasmine rice, containing approximately 210 calories per cup. (43 words)
Brown rice, which is a whole grain, retains the bran and germ layers, leading to a different nutritional profile. A one-cup serving of cooked long-grain brown rice typically contains around 215 to 220 calories, making it only marginally higher in calories than white jasmine rice. The slight increase in calories is due to the presence of healthy fats and the higher fiber content in the retained germ and bran. Brown rice offers significantly more dietary fiber, often around three grams per cup, which contributes to increased satiety and slower carbohydrate digestion.