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Jasmine Rice
Grains
Nutri-ScoreC

Jasmine Rice

Oryza sativa

Clinical Encyclopedia

Jasmine rice is a fragrant long-grain rice variety known for its delicate floral aroma and slightly sticky texture when cooked. It is a staple in many Southeast Asian cuisines and is often served with curries and stir-fries.

Scientific NameOryza sativa
Region of OriginThailand
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories130 kcal
Water
12%
Fiber0.6g
Total31.4g
Protein
2.4g(8%)
Fats
0.3g(1%)
Carbohydrates
28.7g(91%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in carbohydrates, jasmine rice provides a quick source of energy, making it an excellent choice for athletes and active individuals.
✓Contains essential vitamins and minerals, including B vitamins and magnesium, which support metabolic functions and energy production.
✓The aromatic compounds in jasmine rice may enhance the sensory experience of meals, promoting satisfaction and enjoyment.
✓Gluten-free and easily digestible, jasmine rice is suitable for individuals with gluten intolerance or celiac disease.

Possible Risks & Side Effects

!High glycemic index may lead to rapid spikes in blood sugar levels, which could be a concern for individuals with diabetes.
!Overconsumption can contribute to weight gain if not balanced with other food groups.

How to Prepare & Consume

Rinse jasmine rice under cold water until the water runs clear to remove excess starch. Cook using a 1:1.5 rice-to-water ratio for optimal texture, and allow it to rest after cooking for fluffiness.

Smart Selection & Storage

How to Select

Choose jasmine rice that is free from broken grains and has a fragrant aroma. Look for packaging that is sealed and intact.

How to Store

Store jasmine rice in an airtight container in a cool, dry place. For long-term storage, consider refrigerating or freezing it.

Myths vs Realities

MythJasmine rice is unhealthy because it is high in carbohydrates.+
RealityWhile jasmine rice is high in carbohydrates, it provides essential energy and can be part of a balanced diet when consumed in moderation.
MythAll rice is the same nutritionally.+
RealityDifferent rice varieties have varying nutritional profiles; jasmine rice is higher in aroma and flavor but has a higher glycemic index compared to brown rice.
MythYou should never rinse rice before cooking.+
RealityRinsing jasmine rice helps remove excess starch, resulting in a less sticky texture and better cooking results.

Healthy Recipes

Jasmine Rice and Quinoa Salad

A refreshing salad combining the nutty flavors of quinoa with fragrant jasmine rice, tossed with colorful vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup cooked jasmine rice
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked jasmine rice and quinoa.
  2. 2. Add the cherry tomatoes, cucumber, bell pepper, red onion, and parsley, mixing well.
  3. 3. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.

Coconut Jasmine Rice with Mango

A tropical dish featuring creamy coconut jasmine rice paired with sweet, ripe mango slices for a delightful dessert or side.

Ingredients
  • 1 cup jasmine rice
  • 1 cup coconut milk
  • 1 cup water
  • 1 tablespoon honey or maple syrup
  • 1 ripe mango, sliced
  • Pinch of salt
Instructions
  1. 1. Rinse the jasmine rice under cold water until the water runs clear.
  2. 2. In a saucepan, combine jasmine rice, coconut milk, water, honey, and salt. Bring to a boil, then reduce heat to low and cover.
  3. 3. Cook for 15-20 minutes until rice is tender. Serve warm topped with fresh mango slices.

Spicy Jasmine Rice Stir-Fry

A vibrant stir-fry dish featuring jasmine rice, colorful vegetables, and a spicy ginger-soy sauce for a quick and healthy meal.

Ingredients
  • 2 cups cooked jasmine rice
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 1 tablespoon sesame oil
  • 1 tablespoon sriracha
  • Green onions for garnish
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat. Add ginger and sauté for 1 minute.
  2. 2. Add bell peppers, broccoli, and carrot, stir-frying for 5-7 minutes until tender.
  3. 3. Stir in cooked jasmine rice, soy sauce, and sriracha. Cook for another 2-3 minutes, then garnish with green onions before serving.

Jasmine Rice and Black Bean Bowl

A hearty bowl filled with jasmine rice, black beans, avocado, and a sprinkle of lime for a nutritious and satisfying meal.

Ingredients
  • 1 cup cooked jasmine rice
  • 1 cup canned black beans, rinsed and drained
  • 1 avocado, diced
  • 1/2 cup corn
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked jasmine rice as the base.
  2. 2. Top with black beans, avocado, corn, and cilantro.
  3. 3. Drizzle with lime juice and season with salt and pepper before serving.

Jasmine Rice Sushi Rolls

Healthy homemade sushi rolls made with jasmine rice, fresh vegetables, and your choice of protein, perfect for a light meal or snack.

Ingredients
  • 1 cup cooked jasmine rice
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 1 avocado, sliced
  • 4 ounces cooked shrimp or tofu
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of jasmine rice over it.
  2. 2. Arrange cucumber, carrot, avocado, and shrimp or tofu in a line along the bottom edge.
  3. 3. Roll tightly from the bottom up, slice into pieces, and serve with soy sauce.

Lemon Herb Jasmine Rice Pilaf

A fragrant pilaf made with jasmine rice, fresh herbs, and a hint of lemon, perfect as a side dish or light main course.

Ingredients
  • 1 cup jasmine rice
  • 2 cups vegetable broth
  • 1/4 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • Juice and zest of 1 lemon
  • 1/4 cup fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, heat olive oil over medium heat and sauté onion and garlic until translucent.
  2. 2. Add jasmine rice and stir for 2 minutes, then pour in vegetable broth, lemon juice, and zest.
  3. 3. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Stir in dill before serving.

Jasmine Rice and Lentil Curry

A comforting curry featuring jasmine rice and lentils simmered in a rich coconut milk sauce, packed with spices and flavor.

Ingredients
  • 1 cup jasmine rice
  • 1 cup lentils, rinsed
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 2 cups vegetable broth
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft. Add curry powder and stir for 1 minute.
  2. 2. Add lentils, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
  3. 3. Serve over cooked jasmine rice.

Mediterranean Jasmine Rice Bowl

A vibrant bowl filled with jasmine rice, roasted vegetables, chickpeas, and a tahini dressing for a nutritious and filling meal.

Ingredients
  • 1 cup cooked jasmine rice
  • 1 cup chickpeas, rinsed
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1/2 cup cherry tomatoes
  • 2 tablespoons olive oil
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 400°F (200°C). Toss zucchini, bell pepper, and tomatoes with olive oil, salt, and pepper, then roast for 20 minutes.
  2. 2. In a bowl, combine cooked jasmine rice and chickpeas. Top with roasted vegetables.
  3. 3. Whisk tahini and lemon juice together, drizzle over the bowl, and serve.

Jasmine Rice Pudding with Cinnamon

A creamy and comforting jasmine rice pudding infused with cinnamon and vanilla, perfect for a healthy dessert or breakfast.

Ingredients
  • 1 cup jasmine rice
  • 4 cups almond milk
  • 1/4 cup honey or maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • Pinch of salt
Instructions
  1. 1. In a saucepan, combine jasmine rice, almond milk, honey, vanilla, cinnamon, and salt.
  2. 2. Bring to a boil, then reduce heat and simmer for 25-30 minutes, stirring occasionally until thickened.
  3. 3. Serve warm or chilled, garnished with additional cinnamon if desired.

Jasmine Rice and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a mixture of jasmine rice, spinach, and spices, baked to perfection for a healthy and hearty meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked jasmine rice
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 teaspoon oregano
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat oven to 375°F (190°C). In a bowl, mix cooked jasmine rice, spinach, feta, oregano, salt, and pepper.
  2. 2. Stuff each bell pepper half with the rice mixture and place in a baking dish. Drizzle with olive oil.
  3. 3. Cover with foil and bake for 30 minutes, then uncover and bake for an additional 10 minutes.

Frequently Asked Questions (FAQ)

What is jasmine rice?

Jasmine rice is a long-grain variety of rice known for its fragrant aroma and slightly sticky texture when cooked.

How do I cook jasmine rice?

Rinse the rice until the water runs clear, then use a 1:1.5 rice-to-water ratio. Bring to a boil, then simmer covered for about 15 minutes.

Is jasmine rice healthy?

Jasmine rice is a good source of carbohydrates and provides some essential vitamins and minerals, but it should be consumed in moderation due to its high glycemic index.

Can jasmine rice be used in sushi?

While jasmine rice is not traditionally used for sushi, it can be used as a substitute if you prefer its flavor.

What dishes pair well with jasmine rice?

Jasmine rice pairs well with curries, stir-fries, and grilled meats, enhancing the overall flavor of the meal.

How should jasmine rice be stored?

Store uncooked jasmine rice in a cool, dry place in an airtight container to maintain freshness.

Is jasmine rice gluten-free?

Yes, jasmine rice is naturally gluten-free, making it suitable for those with gluten intolerance.

What is the difference between jasmine rice and basmati rice?

Jasmine rice is stickier and has a floral aroma, while basmati rice is drier and has a nuttier flavor.

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Nutrients
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Featured Guides
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