Does Jasmine Rice Have High Starch? What to Know for Your Diet

November 8, 2025 •

3 min read

Jasmine rice is known for its fragrant aroma and soft, slightly sticky texture when cooked, which hints at its starch composition. However, the direct question of 'does jasmine rice have high starch?' requires a more detailed look at the types of starch it contains and how they influence its culinary properties and glycemic impact.

Quick Summary

Jasmine rice has a moderately high starch content, primarily due to its higher amylopectin levels, which create its soft, slightly sticky texture when cooked. This differs from other rice types like basmati, which has more amylose and cooks up fluffier. Its glycemic index is also higher than basmati, making it a key factor for those managing blood sugar.

Key Points

Amylopectin Content: Jasmine rice has a higher ratio of amylopectin starch, causing it to be soft and slightly sticky when cooked.
Compared to Basmati: Jasmine rice is stickier than basmati, which has more amylose and cooks up fluffier.
High Glycemic Index: Due to its starch type, jasmine rice has a high glycemic index, causing faster blood sugar spikes compared to basmati rice.
Reduce Stickiness: Rinsing jasmine rice before cooking removes excess surface starch, resulting in a less sticky final product.
Lower Water Ratio: Cooking jasmine rice with less water than standard rice prevents it from becoming gummy and overly soft.
Dietary Considerations: Those managing blood sugar or following a low-starch diet should be mindful of jasmine rice's high GI.

What Determines Starch Content in Rice?

At a molecular level, the starch in rice is composed of two primary types: amylose and amylopectin. The ratio of these two components dictates the rice's cooking characteristics and texture. Amylose is a straight-chain molecule that results in a drier, fluffier, and less-sticky grain. Amylopectin, on the other hand, is a highly branched molecule that gives rice its sticky and moist consistency.

Amylose: Higher content leads to a firmer, more separated grain (e.g., Basmati).
Amylopectin: Higher content results in a softer, stickier texture (e.g., Jasmine and sushi rice).

Jasmine rice has a lower amylose content (12-17%) compared to basmati rice, meaning it has a higher proportion of amylopectin. This higher amylopectin level is why it is known for its moist, clinging texture rather than being completely dry and separate like some other long-grain varieties.

How Jasmine Rice Compares to Other Varieties

While jasmine rice is considered a long-grain rice, its starch profile puts it in a unique position. Here is a comparison of cooked texture and starch types across common rice varieties:

Comparison Table: Starch Composition and Texture of Popular Rice Types


Rice Type	Grain Length	Amylose Content	Amylopectin Content	Cooked Texture	Glycemic Index (GI)*
Jasmine Rice	Long	Lower	Higher	Soft, moist, and slightly sticky	High (approx. 109)
Basmati Rice	Long	Higher	Lower	Light, fluffy, and separate	Moderate (approx. 58)
Sushi Rice	Short	Very Low	Very High	Soft, moist, and very sticky	High
Arborio (Risotto)	Medium	Lower	Higher	Creamy with a firm center	High
Brown Rice	Long (often)	Varies	Varies	Chewy, nutty (retains bran)	Moderate (approx. 50)

*Glycemic index values can vary depending on cooking method and other factors.

Cooking to Manage Starchiness

If you want to reduce the stickiness of jasmine rice, several cooking techniques can help manage its excess surface starch:

Rinse Thoroughly: Washing the rice multiple times until the water runs clear removes a significant amount of the loose surface starch. This is one of the most effective methods for achieving a fluffier result.
Use Less Water: Because jasmine rice is softer, it requires less water to cook perfectly. Recipes often suggest using a 1 1/4 to 1 ratio of water to rice, which results in a less gummy texture.
Boil and Drain Method: For very low stickiness, some cooks use a pasta-like method: boiling the rice in a large pot of water, draining it when cooked, and then allowing it to steam for a few minutes. This also helps reduce calorie content.

Health Considerations and the Glycemic Index

When considering your diet, it's important to look beyond just the starch content and consider the glycemic index (GI). Jasmine rice has a high GI, meaning its carbohydrates are quickly digested and cause a rapid spike in blood sugar. This is an important consideration for individuals managing blood sugar levels or following a low-GI diet. Other rice varieties like basmati or brown rice have a lower GI, which is a key factor for diabetics.

This high GI effect of jasmine rice is a direct result of its starch composition and high digestibility. A low-starch diet has been linked to improved blood sugar control, weight management, and reduced inflammation, with alternatives like basmati rice being recommended.

Conclusion

So, does jasmine rice have high starch? In short, yes, it does contain a significant amount of starch, particularly the amylopectin type, which makes it soft and sticky. While not as high in total starch as varieties like sticky rice, its starch composition results in a high glycemic index, a factor that is more critical for some dietary needs. The characteristics of jasmine rice, including its moderate stickiness and higher GI, should be understood in the context of its culinary use and overall health considerations. For those seeking a lower starch option, varieties like basmati or brown basmati are preferable, offering a fluffier texture and lower glycemic impact. With proper cooking techniques like rinsing, however, you can manage the rice's stickiness to some degree.

For more information on comparing rice types for healthy eating, you can review guides from nutritional experts at trusted sites like WebMD.

Frequently Asked Questions

Yes, jasmine rice is high in carbohydrates, with a majority of its calories coming from starch. A single cup of cooked jasmine rice contains approximately 45 grams of carbohydrates.

Jasmine rice is moderately sticky when cooked, primarily due to its higher amylopectin starch content. However, it is not as glutinous or sticky as true sticky rice (glutinous rice), which has a much higher amylopectin ratio.

To reduce the stickiness of jasmine rice, thoroughly rinse the rice several times before cooking until the water runs clear. You can also use a slightly lower water-to-rice ratio during cooking, such as 1.25 cups of water for every 1 cup of rice.

Yes, jasmine rice has a high glycemic index, which means it causes a rapid increase in blood sugar levels. For context, its GI has been cited as approximately 109, significantly higher than Basmati rice.

For a low-starch diet, opt for varieties with a lower glycemic index and higher amylose content, such as brown basmati rice or wild rice. These cook up fluffier and have a more gradual effect on blood sugar.

While some chefs claim rinsing is not mandatory for store-bought rice, it is recommended to rinse rice, especially jasmine rice, to remove excess surface starch and achieve a fluffier, less sticky result.

Brown jasmine rice retains its bran and germ layer, which means it has a slightly higher fiber and nutrient content and often a lower glycemic index than its white counterpart. While both contain significant starch, the fiber in brown rice slows down digestion.