Jasmine rice is an aromatic, long-grain rice variety, known for its delicate floral scent and soft, slightly sticky texture when cooked. Primarily cultivated in Thailand, this rice is a staple in many cuisines. Understanding its nutritional profile is helpful for those monitoring their daily food intake. This article details the carbohydrate content and nutritional breakdown of a standard serving.
Carbohydrate Content of One Cup of Cooked Jasmine Rice
A single serving of cooked jasmine rice (one cup, as defined by the USDA) contains approximately 44 to 45 grams of total carbohydrates. This measurement is based on the rice after it has absorbed water during cooking, which is the standard way nutritional labels present data.
The 45 grams of carbohydrates per cup are the primary source of calories in jasmine rice. As a refined grain, white jasmine rice is mostly composed of starch, which is rapidly broken down into glucose during digestion. A very small fraction of these carbohydrates, only about 0.6 grams, comes from dietary fiber.
Comprehensive Nutritional Breakdown
The total caloric content of a one-cup serving of cooked jasmine rice is typically around 200 to 205 calories. The vast majority of these calories, roughly 89%, are derived directly from the carbohydrate content.
Beyond the carbohydrates, jasmine rice provides a minimal amount of other macronutrients. A one-cup serving contains approximately 4 grams of protein. Fat content is extremely low, generally less than one gram per serving.
The refining process that transforms brown rice into white jasmine rice removes the bran and germ layers, stripping away most naturally occurring vitamins and minerals. Consequently, white jasmine rice is not a significant source of micronutrients compared to whole grains. While some commercially available white rice is enriched with B vitamins and iron, the natural nutrient density remains low.
How Jasmine Rice Compares to Other Popular Rices
When comparing jasmine rice to other common rice varieties, the primary differences lie in the glycemic index (GI) and fiber content, rather than the total carbohydrates. The GI is a scale that indicates how quickly a food raises blood sugar levels. White jasmine rice has a high GI, often falling in the range of 68 to 80, meaning its starches are converted into glucose rapidly.
In contrast, long-grain Basmati rice generally has a lower GI, often ranging from 50 to 58, indicating a slower rise in blood sugar. Brown rice, a whole grain, offers a GI score in the lower range of 50 to 55, making it a more balanced option. This difference in GI is a result of the higher fiber content in brown rice, which slows the digestive process.
The total carbohydrate count for a one-cup serving of cooked whole-grain brown rice is comparable to or slightly higher than jasmine rice, ranging from about 46 to 52 grams. However, brown rice contains significantly more dietary fiber, typically around 3.5 grams per cup, compared to less than one gram in white jasmine rice. For those concerned with blood sugar management, the slower digestion associated with the fiber and lower GI of Basmati and brown rice makes them more favorable options.