Jasmine rice is a minimally processed grain (NOVA 1) with a FoodScore of 60/100, making it a good choice for a balanced diet. Its neutral nutritional profile contributes to its moderate score.
Jasmine rice is a minimally processed grain, classified as NOVA 1.
It provides 130 calories per 100g serving, offering a moderate energy source.
With only 0.4g of fiber per 100g, it is not a significant source of dietary fiber.
It contains virtually no sodium (1mg) or added sugar (0g) per 100g serving.
Jasmine rice offers 2.69g of protein per 100g, contributing to daily protein intake.
Scores +4 points above the grain category average (56/100 across 107 foods).
Fiber
0.4g
1% of Daily Value
Protein
2.69g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
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What it brings to the table
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 60
Jasmine rice earns a FoodScore of 60 out of 100, placing it in the 'Good' category. This score is primarily driven by its classification as a minimally processed food (NOVA 1), which contributes a significant bonus of +10 points. As a staple grain, it provides a moderate amount of calories (130 per 100g) and a modest amount of protein (2.69g). It scores well for its lack of detrimental components, containing 0g of added sugar, 0g of trans fat, and only 1mg of sodium per 100g, which aligns with dietary guidelines for limiting these nutrients. However, its score is not higher due to its low fiber content, providing only 0.4g per 100g. Foods with higher fiber content typically receive additional bonuses. To achieve a higher score, jasmine rice would need to be a better source of fiber or other beneficial micronutrients.
Health benefits
What the nutrients in jasmine rice cooked actually do for you, grounded in established dietary science.
Supports Energy Levels
Jasmine rice is primarily a source of carbohydrates, which are the body's preferred fuel source. Consuming 100g of cooked jasmine rice provides 130 calories, offering a readily available energy boost for daily activities and exercise. This makes it a suitable component of meals designed to sustain energy throughout the day. While it provides energy, it's important to balance carbohydrate intake with other macronutrients for comprehensive nutrition.
Contributes to a Balanced Diet
As a minimally processed grain (NOVA 1), jasmine rice can be a valuable part of a balanced dietary pattern. Dietary guidelines emphasize incorporating whole or minimally processed foods to reduce the intake of ultra-processed items. Its neutral flavor and versatility allow it to be paired with a variety of nutrient-dense foods, helping individuals meet their overall nutritional needs without contributing undesirable additives like added sugars or excessive sodium.
Low in Sodium and Added Sugars
Jasmine rice naturally contains very low levels of sodium (1mg per 100g) and no added sugars. This is beneficial for individuals monitoring their intake of these nutrients, as high consumption of sodium and added sugars is associated with various health concerns. Choosing foods naturally low in these components can help manage blood pressure and reduce the risk of chronic diseases, aligning with recommendations from the NIH and USDA.
Source of Essential Micronutrients
While not a powerhouse of micronutrients, jasmine rice does contribute small amounts of several essential vitamins and minerals. A 100g serving provides 3% of the Daily Value for magnesium and 4% for zinc. These minerals play roles in numerous bodily functions, including immune support and enzyme activity. Including a variety of foods, even those with modest micronutrient profiles, helps ensure a comprehensive intake of these vital compounds.
Jasmine rice is a minimally processed grain (NOVA 1) with a FoodScore of 60/100, making it a good choice for a balanced diet. Its neutral nutritional profile contributes to its moderate score.
How to eat it
Jasmine rice is a versatile staple in many cuisines, particularly Asian dishes, known for its fragrant aroma and soft texture. It serves as an excellent base for stir-fries, curries, and stews, or as a simple side dish. A typical serving size is around 100-150g cooked, providing a moderate amount of carbohydrates for energy. It pairs well with lean proteins and a variety of vegetables to create a nutritionally complete meal.
Rinse jasmine rice thoroughly before cooking to remove excess starch, which can result in fluffier grains.
Cook jasmine rice using a 1:1.25 rice-to-water ratio for optimal texture, bringing to a boil then simmering until water is absorbed.
Pair jasmine rice with lean proteins like chicken or fish and a generous serving of colorful vegetables to enhance its nutritional value.
Store cooked jasmine rice in an airtight container in the refrigerator for up to 3-4 days, reheating thoroughly before consumption.
Consider using jasmine rice as a base for meal prepping, combining it with various ingredients for quick and healthy meals throughout the week.
Things to keep in mind
Jasmine rice is generally well-tolerated by most individuals. There are no widely documented common allergies specifically to jasmine rice itself, beyond general grain sensitivities. Due to its low fiber content, it is unlikely to cause significant gastrointestinal issues like bloating or gas that can sometimes occur with high-fiber foods. Individuals with diabetes should be mindful of portion sizes, as white rice can impact blood sugar levels due to its carbohydrate content. As with any food, moderation is key.
Jasmine rice is a minimally processed grain (NOVA 1) that can be a healthy part of a balanced diet. It provides carbohydrates for energy and is naturally low in sodium and added sugars. While it's not a significant source of fiber or many micronutrients, it serves as a good base for meals when paired with nutrient-dense foods like vegetables and lean proteins.
Is jasmine rice good for weight loss?
Jasmine rice can be included in a weight loss diet, but portion control is important. A 100g serving contains 130 calories. Its relatively low fiber content means it may not contribute significantly to satiety. Pairing it with high-fiber vegetables and lean protein can help increase fullness and manage overall calorie intake, supporting weight management goals.
Is jasmine rice considered ultra-processed?
No, jasmine rice is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This classification indicates that it has undergone little to no industrial processing, retaining its natural form. It does not contain added sugars, unhealthy fats, or artificial ingredients typically found in ultra-processed foods.
How should I cook jasmine rice for the best texture?
For the best texture, rinse jasmine rice until the water runs clear to remove excess starch. Use a ratio of 1 cup of rice to 1.25 cups of water. Bring the water to a boil, add the rice, then reduce heat to low, cover, and simmer for about 15-20 minutes until the water is absorbed. Let it rest off the heat for 5-10 minutes before fluffing with a fork for perfectly cooked grains.
What are some healthier alternatives to jasmine rice?
If you're looking for alternatives with higher fiber and more micronutrients, consider whole grains like brown rice, quinoa, or farro. These options offer a more robust nutritional profile, including increased dietary fiber, which can contribute to better digestive health and satiety. For a lower-carb option, cauliflower rice is a popular choice.
Does jasmine rice contain gluten?
No, jasmine rice is naturally gluten-free. It is a safe grain option for individuals with celiac disease or gluten sensitivity. Always check product labels to ensure no cross-contamination occurred during processing if you have severe gluten allergies.
What is the glycemic index of jasmine rice?
Jasmine rice typically has a moderate to high glycemic index (GI), meaning it can cause a relatively quick rise in blood sugar levels. The exact GI can vary based on cooking methods and other foods consumed with it. Individuals managing blood sugar should be mindful of portion sizes and pair it with fiber-rich vegetables and proteins to help moderate its impact.