Jasmine rice, a long-grain aromatic rice, is a staple in many cuisines, particularly throughout Southeast Asia. Originating from Thailand, it is known for its distinct, pleasant fragrance, often described as floral or reminiscent of popcorn. This unique aroma comes from a natural compound called 2-acetyl-1-pyrroline. When cooked, jasmine rice develops a soft, tender, and slightly sticky texture, making it a versatile ingredient for various dishes.
Calorie and Macronutrient Breakdown
A 1/2 cup serving of cooked white jasmine rice contains about 100 to 105 calories. Most calories come from its 22 to 23 grams of carbohydrates per serving. Carbohydrates serve as the body’s primary source of energy, fueling daily activities and supporting organ function.
This serving also provides about 2 grams of protein. Protein is important for muscle repair and various bodily functions. Fat content is minimal, generally less than 0.5 grams, making it a low-fat option.
Micronutrients and Dietary Fiber
White jasmine rice has a limited micronutrient profile compared to whole-grain counterparts. During milling, the bran and germ are removed, which contain most vitamins, minerals, and fiber. It still offers small amounts of essential micronutrients.
A 1/2 cup serving contains trace amounts of B vitamins, such as thiamine (B1) and niacin (B3), which play roles in energy metabolism and nervous system function. It also provides small quantities of minerals like manganese, important for bone health and metabolism, and magnesium, involved in muscle function and energy production. Some brands are fortified with iron and folic acid.
Integrating Jasmine Rice into a Healthy Diet
Incorporating jasmine rice into a balanced diet involves mindful portion control, especially for individuals monitoring calorie intake or blood sugar levels. White jasmine rice has a medium to high glycemic index, meaning it can cause a moderate increase in blood sugar levels. Pairing it with other food groups can help mitigate this effect.
Combining jasmine rice with fiber-rich vegetables, lean proteins, and healthy fats creates a more balanced meal. This approach helps slow down sugar absorption and promote fullness. Brown jasmine rice, a whole-grain alternative, is less processed and retains more dietary fiber, vitamins, and minerals than white jasmine rice. Its higher fiber content can help manage blood sugar and support digestive health.