One of the most popular types of rice in the world is Jasmine Rice. With its fragrant aroma and delicate flavor, it is a staple in many Southeast Asian dishes. Did you know that a 1/2 package (120 g) of Jasmine Rice has approximately 170 calories? This is an important factor to consider if you are calorie counting or watching your weight.

Apart from the calories, Jasmine Rice is a good source of carbohydrates, providing around 38 grams per serving. It also contains very minimal fat and protein.

In this article, we will explore the nutritional and health benefits of Jasmine Rice, compare it to other rice varieties, and provide cooking tips to help you prepare the perfect batch of Jasmine Rice.

What is Jasmine Rice?

Jasmine Rice, also known as Thai Fragrant Rice, is a long-grain variety of rice that is primarily grown in Thailand, Cambodia, Laos, and Vietnam. It is prized for its delicate floral aroma and flavor, and a soft, slightly sticky texture. This rice can be used in a variety of dishes such as stews, curries, stir-fries, and even sushi.

Calories in Jasmine Rice

As mentioned earlier, a 1/2 package (120 g) of Jasmine Rice has approximately 170 calories. Compared to other rice varieties, Jasmine Rice has a moderate calorie content. Brown Rice, for example, has around 218 calories for the same serving size, while White Rice has slightly less at 160 calories.

Carbohydrates in Jasmine Rice

Jasmine Rice is also a rich source of carbohydrates, providing around 38 grams per serving. However, it is important to keep in mind that not all carbohydrates are created equal. Jasmine Rice is a complex carbohydrate, which means it breaks down more slowly and provides longer-lasting energy compared to simple carbohydrates found in foods like sweets or refined grains.

Fat in Jasmine Rice

Jasmine Rice is naturally low in fat, with just a trace amount found in each serving. This makes it a good option for those watching their fat intake or trying to maintain a healthy weight.

Protein in Jasmine Rice

While Jasmine Rice is not a significant source of protein, it still provides around 3 grams per serving. This may not seem like much, but when combined with protein-rich ingredients in a dish, it can help contribute to your daily protein needs.

Fiber in Jasmine Rice

Jasmine Rice is not particularly high in fiber, with only 1 gram per serving. However, it is important to keep in mind that most grains, including rice, are not significant sources of fiber. To increase your fiber intake, it is recommended to pair Jasmine Rice with fiber-rich vegetables, legumes, or fruits.

Vitamins and Minerals in Jasmine Rice

Jasmine Rice is a good source of several vitamins and minerals, including niacin, thiamine, magnesium, and phosphorus. These nutrients are essential for maintaining good health and supporting various bodily functions.

Benefits of Eating Jasmine Rice

Apart from its nutritional content, Jasmine Rice has several health benefits. For example, it has a low glycemic index, which means it can help regulate blood sugar levels and reduce the risk of type 2 diabetes. Additionally, its antioxidant properties may help reduce inflammation and support heart health.

Jasmine Rice Vs. Other Rice Varieties

Jasmine Rice is just one of the many rice varieties available in the market. Brown Rice, for example, is a whole grain that is higher in fiber, vitamins, and minerals compared to Jasmine Rice. Wild Rice, on the other hand, is a higher-protein grain that has a nuttier flavor and chewier texture. The best rice variety for you depends on your individual needs and preferences.

How to Cook Jasmine Rice

Cooking Jasmine Rice is relatively easy. Start by rinsing the rice in cold water until the water turns clear. This will help remove any excess starch or debris. Then, bring 2 cups of water and 1 cup of rice to a boil in a pot. Reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the rice is tender and has absorbed all the liquid. Remove the pot from the heat and let it sit for 5 minutes before fluffing the rice with a fork.