Grains
Jasmine Rice
A fragrant, long-grain white rice with a high glycemic index and soft, sticky texture when cooked.
A long-grain variety of fragrant rice grown primarily in Thailand, known for its floral aroma and slightly sticky texture when cooked. White jasmine rice is the most common form, though brown and red varieties exist.
fast-digesting high-glycemic carbohydrate source
Typical serving · 150g
Common varieties · white jasmine, brown jasmine, thai hom mali, red jasmine
Overall context score across nutrition, safety, and diet fit
The story
What makes it unique
Jasmine rice is a refined carbohydrate source with a high glycemic index due to the removal of bran and germ during milling. It digests rapidly, leading to quick elevations in blood glucose and insulin. Satiety is relatively low compared to whole grains because of minimal dietary fiber. The macronutrient profile is dominated by amylopectin-rich starch, which contributes to its sticky texture and fast gastric emptying.
Varieties: white jasmine · brown jasmine · thai hom mali · red jasmine
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.30 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
1 mg
Potassium
30 mg
Glycemic index
75
Glycemic load
21
Water content
70%
Standout compounds
Nutrient highlights
Carbohydrates
highProvides rapid energy for high-intensity activities and muscle recovery
Manganese
moderateSupports metabolism, bone formation, and antioxidant defense
Selenium
moderatePlays a critical role in thyroid function and antioxidant protection
Folate
lowEssential for cell division and DNA synthesis
Wellness map
Health scores & processing
NOVA processing scale
refined · Whole food
Milled and polished to remove the bran and germ, resulting in a white grain with extended shelf life but significantly reduced fiber and micronutrient content.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietypoor
- Blood sugarpoor
- Nutrient densitypoor
- Fitness fuelgood
- Processing qualitypoor
Eat with confidence
Food safety profile
Jasmine rice contains moderate levels of inorganic arsenic compared to other rice varieties. Pesticide residues can remain on the surface from conventional farming.
Evidence confidence 85%
- Pesticidesmoderate
- Antibioticslow
- Heavy metalsmoderate
- Contaminationlow
Watch for
- inorganic arsenic
- pesticide residues
Safer choices
Organic Thai Hom Mali jasmine rice or basmati rice from California, India, or Pakistan for lower arsenic.
Prep tips
Rinse thoroughly 3-4 times until water runs clear. Cook in excess water and drain to reduce arsenic content by up to 50%.
FDA and EFSA monitor inorganic arsenic levels in rice; jasmine rice generally tests lower than some US-grown brown rice but higher than basmati.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Low fiber and high energy density make it easy to overconsume, offering minimal satiety compared to whole grains.
Blood sugar
High glycemic index causes rapid blood glucose and insulin spikes, making it unsuitable for glucose management without pairing with protein and fats.
Fitness & energy
Quickly digestible carbohydrates make it an excellent post-workout glycogen replenishment source for athletes needing fast recovery.
Gut health
Lacks prebiotic fiber needed to feed beneficial gut bacteria; brown jasmine is significantly better for microbiome support.
Processing quality
Refined grain stripped of bran and germ; white jasmine is a processed food with diminished natural micronutrients.
Food safety
Contains moderate arsenic levels inherent to rice; rinsing and cooking in excess water significantly reduces exposure.
Common mistakes
Eating large portions on their own without protein or vegetables, leading to energy crashes and overeating.
Best preparation
Rinse thoroughly, cook in excess water and drain, and pair with high-fiber vegetables and lean proteins to blunt glycemic response.
Practical guide
Best use cases
When and how this food fits real eating patterns.
Post-workout glycogen reload
The rapid digestion and high glycemic index make white jasmine rice effective for quickly replenishing depleted muscle glycogen after intense exercise.
Pre-workout carb loading
Easily digestible carbohydrates provide a quick energy source without causing gastrointestinal distress before a workout.
Base for high-protein stir-fry
Serves as a neutral, palatable base to absorb flavors from lean meats and vegetables, making it easier to consume adequate protein.
Balance sheet
Pros & cons
Upsides
- Provides rapid digesting energy for athletes
- Naturally gluten-free
- Soft texture and aromatic flavor enhance meal palatability
- Easy to digest for those with acute gastrointestinal distress
Trade-offs
- High glycemic index spikes blood sugar rapidly
- Very low in dietary fiber
- Contains moderate levels of inorganic arsenic
- Stripped of natural vitamins and minerals during milling
Fit check
Who is it for?
Great match
- post-workout recovery
- carb-loading before endurance events
- individuals needing easily digestible foods
Consider alternatives
- strict weight loss diets
- blood sugar management and diabetes
- low-carb or ketogenic diets
- improving gut microbiome diversity
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Jasmine Rice
VS90% alike
Compare with
Basmati Rice
Basmati has a lower glycemic index and firmer texture, while jasmine is softer and stickier with a faster digestion rate.
Basmati rice is better for blood sugar control and weight loss due to its lower glycemic index, while jasmine rice digests faster for quick post-workout energy.
This food
Jasmine Rice
VS95% alike
Compare with
Brown Jasmine Rice
Brown jasmine retains fiber and nutrients, resulting in a lower glycemic index but chewier texture and longer cook time.
Brown jasmine rice provides more fiber and better blood sugar control than white jasmine, though white jasmine offers faster energy for athletes.
This food
Jasmine Rice
VS95% alike
Compare with
White Rice
Jasmine is a specific type of white rice with a floral aroma and stickier texture; standard long-grain white rice is fluffier and slightly lower on the glycemic index.
Standard white rice has a slightly lower glycemic impact than jasmine rice, but jasmine provides quicker carb absorption for workout recovery.
This food
Jasmine Rice
VS60% alike
Compare with
Quinoa
Quinoa is a complete protein with high fiber, vastly outperforming jasmine rice in nutrient density and satiety.
Quinoa offers significantly more protein and fiber than jasmine rice, making it far superior for satiety and blood sugar stability.
This food
Jasmine Rice
VS40% alike
Compare with
Cauliflower Rice
Cauliflower rice is extremely low in calories and carbs, making it ideal for weight loss, while jasmine rice provides actual energy and texture.
Cauliflower rice is best for low-carb diets and weight loss with minimal calories, whereas jasmine rice provides necessary carbohydrates for high-intensity fitness.
This food
Jasmine Rice
VS55% alike
Compare with
Wild Rice
Wild rice is lower in carbs, higher in protein and fiber, and offers superior micronutrition compared to refined jasmine rice.
Wild rice beats jasmine rice for weight loss and blood sugar control due to its high protein and fiber, but jasmine is better for quick pre-workout fuel.
This food
Jasmine Rice
VS85% alike
Compare with
Sushi Rice
Sushi rice is even stickier and slightly higher on the glycemic index than jasmine rice, which is longer and fluffier.
Jasmine rice is slightly better than sushi rice for blood sugar and weight loss due to its longer grain and slightly lower glycemic impact, though both digest quickly.
This food
Jasmine Rice
VS75% alike
Compare with
Arborio Rice
Arborio is high in amylopectin making it creamy, while jasmine is aromatic and fluffy-sticky; both are refined and high-glycemic.
Jasmine rice and arborio rice are similar in being refined, high-glycemic grains, but jasmine has a slight edge for daily eating due to its lower starch creaminess.
This food
Jasmine Rice
VS70% alike
Compare with
Couscous
Couscous is actually a pasta made from semolina, offering slightly more protein but similar high glycemic impacts as jasmine rice.
Couscous provides slightly more protein than jasmine rice, but both are refined carbs; jasmine is gluten-free while couscous contains gluten.
This food
Jasmine Rice
VS50% alike
Compare with
Oats
Oats are a whole grain high in beta-glucan fiber, offering slow digestion and heart health benefits that jasmine rice lacks entirely.
Oats are vastly superior to jasmine rice for satiety, gut health, and blood sugar control due to their high soluble fiber content.
Common questions
FAQ
Answers aligned with how people search for this food.
Is jasmine rice good for weight loss?
Jasmine rice is not ideal for weight loss. It is a refined carbohydrate with very little fiber, which means it digests quickly and can leave you feeling hungry sooner. Whole grains like brown rice or quinoa are better for satiety.
Does jasmine rice spike blood sugar?
Yes, white jasmine rice has a high glycemic index (around 75), meaning it digests rapidly and causes significant blood sugar spikes. Pairing it with protein, healthy fats, and fiber can help slow down this response.
Which is healthier, jasmine or basmati rice?
Basmati rice is generally considered healthier because it has a lower glycemic index (around 50-58) compared to jasmine rice (around 75). Both are refined grains, but basmati causes a slower, more stable rise in blood sugar.
Can diabetics eat jasmine rice?
Diabetics should limit white jasmine rice due to its high glycemic index, which can make blood sugar management difficult. If consumed, portion control and pairing with high-fiber vegetables and lean protein are essential.
Does jasmine rice contain arsenic?
Yes, like all rice, jasmine rice contains some inorganic arsenic. Jasmine rice from Thailand typically has moderate levels. Rinsing the rice thoroughly and cooking it in excess water can reduce arsenic content by up to 50%.
Is jasmine rice gluten-free?
Yes, pure jasmine rice is naturally gluten-free, making it a safe carbohydrate choice for individuals with celiac disease or gluten sensitivity.
Is brown jasmine rice healthier than white?
Yes, brown jasmine rice retains its bran and germ, providing more fiber, vitamins, and minerals. It also has a lower glycemic index and offers better satiety than white jasmine rice.
Why does jasmine rice smell like popcorn?
Jasmine rice contains a natural compound called 2-acetyl-1-pyrroline, which gives it a distinct floral and popcorn-like aroma. This compound is more concentrated in high-quality Thai Hom Mali varieties.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons