Do Jasmine Rice Have a Lot of Starch in It? A Scientific Breakdown

November 26, 2025 •

3 min read

Jasmine rice is famously aromatic and prized for its delicate texture, but many wonder about its starchiness. Like all rice, it is a starchy grain, but a look into its specific starch makeup reveals the science behind its signature soft and slightly sticky consistency.

Quick Summary

Jasmine rice contains a moderate level of total starch, but its unique texture comes from a higher proportion of amylopectin compared to amylose, which makes it soft and slightly sticky when cooked.

Key Points

High Amylopectin: Jasmine rice has a higher proportion of amylopectin than amylose, which gives it its characteristic soft and slightly sticky texture.
High Glycemic Index: Due to its starch composition, white jasmine rice has a high glycemic index, causing faster blood sugar spikes than varieties like basmati.
Brown vs. White: Brown jasmine rice contains more fiber due to the bran layer, resulting in a slightly lower glycemic impact and additional nutrients compared to the white version.
Rinsing Reduces Stickiness: Thoroughly rinsing uncooked jasmine rice removes excess surface starch and helps achieve a fluffier, less sticky result.
Cooking Method Matters: The water ratio and cooking technique can significantly influence the final texture and how starchy the cooked rice feels.

The Science of Starch: Amylose vs. Amylopectin

To understand whether jasmine rice has a lot of starch, it's crucial to distinguish between the two main types of starch molecules found in rice: amylose and amylopectin.

Amylose: A long, straight starch molecule that doesn't gelatinize easily. Rice with a high amylose content, like Basmati, tends to cook up firm and separate.
Amylopectin: A highly branched starch molecule that is water-soluble and breaks down more readily during cooking. It's responsible for the sticky, cohesive texture in rice like sushi or glutinous rice.

Jasmine rice is an intermediate-amylose rice, meaning its starch composition gives it a balance between fluffiness and stickiness. It has a lower amylose content and higher amylopectin content than fluffier varieties like basmati, resulting in its slightly moist and clingy texture. This molecular difference is what makes jasmine rice less 'dry and fluffy' and more 'soft and chewy'.

Jasmine Rice vs. Other Rice Varieties

When we compare jasmine rice to other popular rice types, the differences in starch composition become even clearer. This comparison highlights why different varieties are best suited for different culinary applications.

Comparison Table: Starch Characteristics of Common Rice Types


Feature	Jasmine Rice	Basmati Rice	Sushi Rice	Glutinous Rice
Starch Composition	Intermediate amylose, higher amylopectin	High amylose	Low amylose, high amylopectin	Highest amylopectin, lowest amylose
Texture	Soft, moist, and slightly sticky	Firm, dry, and separate grains	Very sticky and cohesive	Extremely sticky and glutinous
Primary Use	Curries, stir-fries, side dishes	Biryani, pilaf, side dishes	Sushi, poke bowls	Desserts, sticky rice dishes
Glycemic Index (GI)	High (around 89-109)	Lower (around 57-67)	High (around 72)	High (around 87)

The Glycemic Index and Starch in Jasmine Rice

The high amylopectin content in jasmine rice is directly linked to its relatively high glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar levels. Because amylopectin is rapidly broken down and absorbed by the body, white jasmine rice causes a faster, more significant spike in blood glucose compared to a high-amylose rice like basmati. For individuals needing to manage blood sugar, such as those with diabetes, this is an important consideration.

Brown jasmine rice, however, offers a slightly healthier option. Retaining the bran and germ layers adds dietary fiber, which slows down the digestive process and can lead to a lower, more gradual blood sugar response compared to its white counterpart. The fiber also offers additional vitamins, minerals, and potential antioxidant benefits.

How to Reduce Starch and Stickiness When Cooking

If you prefer less sticky rice or want to reduce the glycemic impact, you can employ a few simple cooking techniques.

Cooking Tips for Less Starchy Rice

Rinse Thoroughly: Rinsing the uncooked rice under cold water until the water runs clear is a key step. This washes away the excess surface starch that contributes to clumping.
Soak Before Cooking: Soaking the rice for 20-30 minutes before rinsing can further help remove excess starch.
Use the Right Water Ratio: Avoid using too much water. A ratio of 1 cup of jasmine rice to 1¼ cups of water is often recommended for fluffier grains.
The Pasta Method: For the most separated grains, some cooks recommend boiling the rice in a large pot of water, similar to pasta, and draining it after 10-12 minutes. This method removes a significant amount of the starchy water.
Add Fat: A teaspoon of oil or butter added to the pot can help coat the grains, preventing them from sticking together.

Conclusion: Navigating Jasmine Rice's Starch

To conclude, while jasmine rice is a high-carbohydrate food with plenty of starch, its 'lot of starch' reputation is a nuance of its composition. The high proportion of amylopectin gives it the soft, sticky texture it is known for, distinguishing it from dryer, fluffier varieties like basmati. For those concerned with blood sugar levels, its high glycemic index, particularly in the white form, is a key consideration. However, through simple cooking techniques like thorough rinsing and opting for brown jasmine rice, it's possible to manage the impact of its starch while still enjoying its unique flavor and aroma. Understanding the science behind the starch allows for informed dietary choices and better culinary results.

For more in-depth scientific research on how processing affects the starch in rice varieties, you can refer to relevant studies published by institutions like the National Institutes of Health.

Frequently Asked Questions

The healthiness depends on your dietary needs. While white jasmine rice provides quick energy, brown jasmine rice offers more fiber and nutrients. Basmati rice, with its lower GI, is often considered a better choice for blood sugar management.

Rinsing removes the excess surface starch that causes stickiness and clumping, but it does not remove the starch within the grains themselves. It improves texture but won't eliminate all carbohydrates.

A high glycemic index means the carbohydrates are digested and absorbed quickly, causing a rapid spike in blood sugar. For most people, this provides a fast energy boost. However, it is a concern for individuals with diabetes who need to carefully manage their blood sugar.

Yes, but it's important to monitor portion sizes and consider opting for brown jasmine rice, which has more fiber and a lower GI. Always consult with a healthcare provider for personalized dietary advice.

Glutinous rice has a much higher amylopectin content and almost no amylose, making it extremely sticky. Jasmine rice, while sticky, has a more balanced starch profile, resulting in a softer, less-cohesive texture.

To make jasmine rice less sticky, rinse it thoroughly before cooking to remove surface starch. Using the correct water ratio (e.g., 1 part rice to 1.25 parts water) and adding a little oil can also help.

Jasmine rice is often called fragrant rice because it contains a natural aromatic compound called 2-acetyl-1-pyrroline, which gives it a distinct, subtle floral scent.