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Jasmine rice is a fragrant long-grain rice that cooks soft, moist and slightly clingy, with a floral, buttery aroma. It is popular in Thai dishes, and jasmine rice sold in the US includes both Thai-grown and US-grown rice.Nutritionally it is mostly starch, like other white rice, and the USDA SR Legacy database has no jasmine-specific entry, so this guide uses the nearest labeled long-grain entries and says so. Below: jasmine rice nutrition, what the one dedicated glucose study found, FDA arsenic advice, and a clear basmati vs jasmine rice comparison.
Peptide Labs does not sell jasmine rice or rice products. This article is general nutrition information, not medical advice.
Key Takeaways
- Jasmine is a fragrant long-grain rice; like other fragrant rice, its aroma comes mainly from 2-acetyl-1-pyrroline.
- USDA SR Legacy has no jasmine entry; nearest cooked long-grain white rice has about 205 calories and 0.6 g fiber per cup.
- A 2014 study of four jasmine rice brands found glycemic scores of 96 to 116, all in the high category.
- Basmati cooks drier and fluffier; jasmine cooks softer and stickier. Calories are similar.
- FDA arsenic advice applies to all rice: cooking in extra water and draining lowers inorganic arsenic.
What is jasmine rice?
Jasmine rice belongs to the group of fragrant or aromatic rices. A 2025 study of fragrant rice varieties notes that their aroma comes primarily from a compound called 2-acetyl-1-pyrroline (2-AP), the same family of aroma that basmati is known for. Cooks value jasmine for its tender, slightly sticky grains, which hold together well with stir-fries and curries, and for the scent that fills the kitchen while it steams.
- White jasmine: the familiar milled form, with the bran and germ removed.
- Brown jasmine: the whole grain with the bran left on, chewier and higher in fiber. See our brown rice guide for whole-grain rice facts.
- Thai and US-grown jasmine: both are sold in US stores; one glucose study tested both (more below).
Jasmine rice nutrition: the nearest USDA data
SR Legacy groups rice by grain length, color and enrichment, not by variety. The table uses three labeled long-grain entries as the closest match for white and brown jasmine. They are not jasmine-specific values; your package’s Nutrition Facts panel is the more exact source. Percent Daily Values use the FDA Daily Values.
| Per 1 cup cooked (USDA SR Legacy) | Long-grain white, enriched (FDC 168878) | Long-grain white, unenriched (FDC 169757) | Long-grain brown (FDC 169704) |
|---|---|---|---|
| Cup weight | 158 g | 158 g | 202 g |
| Calories | 205 | 205 | 248 |
| Carbohydrate | 44.5 g (16% DV) | 44.5 g (16% DV) | 51.7 g (19% DV) |
| Fiber | 0.6 g (2% DV) | 0.6 g (2% DV) | 3.2 g (12% DV) |
| Protein | 4.3 g (9% DV) | 4.3 g (9% DV) | 5.5 g (11% DV) |
| Iron | 1.9 mg (11% DV) | 0.3 mg (2% DV) | 1.1 mg (6% DV) |
| Thiamin | 0.26 mg (21% DV) | 0.03 mg (3% DV) | 0.36 mg (30% DV) |
| Folate | 153 mcg DFE (38% DV) | 5 mcg DFE (1% DV) | 18 mcg DFE (5% DV) |
| Manganese | 0.75 mg (32% DV) | 0.75 mg (32% DV) | 1.97 mg (86% DV) |
| Selenium | 11.8 mcg (22% DV) | 11.8 mcg (22% DV) | 11.7 mcg (21% DV) |
| Magnesium | 19 mg (5% DV) | 19 mg (5% DV) | 79 mg (19% DV) |
Two practical points come from the USDA data. Enrichment changes the micronutrients sharply: the enriched entry supplies about 38 percent of the Daily Value for folate per cup and the unenriched entry about 1 percent, with similar gaps for iron and thiamin. Enriched rice has iron, folate, thiamin and niacin added back after milling, so read the ingredient list to see which kind you have. And the brown entry has about five times the fiber of the white entries, with more magnesium and manganese, in USDA data. White jasmine is a refined grain, covered in our refined carbs explainer; for fiber ideas, see our high fiber foods list.
Jasmine rice and blood glucose: what one study found
Jasmine rice is the variety with the clearest high glycemic result in the research we read:
- The 2014 jasmine study. Researchers fed 12 healthy adults four brands of jasmine rice, two grown in the US and two in Thailand, each portion containing the same amount of available carbohydrate as a glucose reference drink. Glycemic scores ranged from 96 to 116, all classed as high, with no difference between US-grown and Thai-grown rice.
- Why sticky rices rank higher. A 2025 systematic review found short-grain and glutinous rices tended to score higher than long-grain rice, and a 2025 review explains that starch richer in amylose is harder to digest. Softer, stickier cooked rice usually reflects less amylose.
- Cooking can shift it. The same systematic review found that parboiling and cooling rice after cooking lowered the glucose response in healthy volunteers, though no included study enrolled people with diabetes.
- Rice is not one number. The 2021 international tables of glycemic values list rice in high, medium and low versions.
A glycemic score describes one food eaten alone by a small group, not how a whole meal will affect you. Pairing rice with vegetables, beans, eggs or fish changes the meal, and portion size matters. Our low glycemic foods guide explains the limits of these scores; if you manage diabetes, ask your clinician or a registered dietitian how rice fits your plan.
Basmati vs jasmine rice
Both are fragrant long-grain rices with similar calories, and the difference is mostly texture, aroma and how they cook. Here is how they compare, with the limits of the evidence noted:
| Feature | Basmati | Jasmine |
|---|---|---|
| Grain and texture | Long, slender; cooks dry and fluffy, grains stay separate | Long; cooks soft, moist and slightly sticky |
| Aroma | Nutty; linked to 2-AP and an OsBadh2 gene variant | Floral, buttery; 2-AP is the main fragrant rice aroma compound |
| USDA SR Legacy entry | None; nearest long-grain entries used | None; nearest long-grain entries used |
| Calories, nearest entry | About 205 per cooked cup | About 205 per cooked cup |
| Glucose research | Reviews: higher-amylose, generally lower; one parboiled basmati meal scored low | 2014 study of four brands: high, 96 to 116 |
| Gluten | Naturally gluten-free (plain) | Naturally gluten-free (plain) |
| Arsenic advice | Same FDA advice as all rice | Same FDA advice as all rice |
If a firmer rice with a smaller glucose rise in studies is your priority, basmati, parboiled rice or brown rice tend to come out ahead in the research above. If you prefer jasmine for a dish, a modest portion with protein and vegetables is a common approach. Our basmati rice guide covers basmati in more detail, and our quinoa guide compares another grain option.
Arsenic, gluten and allergy facts for jasmine rice
- Arsenic: the FDA says rice absorbs arsenic more readily than other crops but can be part of a well-balanced diet. Cooking rice like pasta, in 6 to 10 parts water to 1 part rice and draining, can lower inorganic arsenic by 40 to 60 percent depending on the type of rice, but also cuts folate, iron, niacin and thiamine in enriched rice by 50 to 70 percent. Note that this method makes jasmine less sticky.
- Rinsing: the FDA says rinsing has a minimal effect on arsenic and washes off added nutrients from polished and parboiled rice.
- Variety: for infants, the FDA passes on the American Academy of Pediatrics advice to offer a variety of grains. Rotating grains such as bulgur or couscous (both contain gluten) adds variety for adults, too.
- Gluten: NIDDK lists plain rice as naturally gluten-free. Seasoned rice kits may contain gluten; a gluten-free label means under 20 parts per million gluten under FDA rules.
- Allergy: rice is not among the nine major US food allergens, but reactions to any food are possible; see our elimination diet guide before cutting foods on your own.
For more on how a cup of rice fits next to potatoes, corn and other starchy foods, see our starchy vegetables guide, and for protein-rich pairings, our high protein foods list.
Frequently Asked Questions
How many calories are in jasmine rice?
USDA SR Legacy has no jasmine entry. The nearest entry, cooked long-grain white rice, lists about 205 calories per cup; check the package for exact figures.
Is jasmine rice healthy?
It can fit a balanced diet. It is low in fat and sodium and naturally gluten-free, but white jasmine is a refined grain with little fiber and scored high for glucose response in a 2014 study.
What is the difference between basmati vs jasmine rice?
Basmati cooks dry and fluffy with separate grains; jasmine cooks softer and stickier. Calories are similar, and studies suggest basmati generally gives a lower glucose response.
Is jasmine rice a whole grain?
Only brown jasmine is a whole grain. White jasmine has the bran and germ removed.
Is jasmine rice sticky rice?
No. Jasmine is slightly sticky, but sticky or glutinous rice is a different type that clumps much more when cooked.
Does jasmine rice have arsenic?
Any rice can contain arsenic. The FDA says cooking it in extra water and draining it lowers inorganic arsenic, though it also removes some added nutrients.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Basmati Rice: Nutrition, Aroma, Arsenic and Is It Healthy?, White Rice: Nutrition, Enriched Rice and Is White Rice Healthy?, Brown Rice: USDA Nutrition, Brown vs White Rice and Arsenic Facts.