How many calories are in 100 grams of cooked jasmine rice?

November 9, 2025 •

4 min read

According to nutritional data, 100 grams of cooked jasmine rice contains approximately 170 calories. This value provides a critical starting point for anyone tracking their dietary intake, especially those monitoring their daily calorie count or managing their weight. Understanding the caloric content of cooked jasmine rice is key to effective meal planning and portion control.

Quick Summary

This guide provides a detailed breakdown of the calories and macronutrients found in a 100-gram serving of cooked jasmine rice, including a comparison with other popular rice varieties. It also offers insights into how cooking methods can affect nutritional content and provides practical tips for incorporating rice into a balanced diet for health-conscious individuals.

Key Points

100g Cooked Jasmine Rice Calories: A 100-gram serving of cooked jasmine rice contains approximately 170 calories.
Macronutrient Profile: The calories are predominantly from carbohydrates, with a minimal amount of fat and a moderate amount of protein.
Cooked vs. Uncooked: Cooked rice has a lower calorie density per 100 grams compared to uncooked rice due to water absorption during the cooking process.
Portion Control is Key: For weight management, focus on balancing a measured portion of jasmine rice with lean proteins and vegetables.
Brown Rice is a Higher-Fiber Alternative: For increased fiber and slightly lower calories, consider brown jasmine rice, which also has a lower glycemic impact.
Pairing for a Balanced Meal: To enhance satiety and nutrition, pair rice with lean protein and plenty of non-starchy vegetables instead of eating it alone or with fatty sauces.

The Caloric Breakdown of Cooked Jasmine Rice

When you're calculating nutritional information, the distinction between cooked and uncooked rice is crucial. While 100 grams of uncooked jasmine rice has a much higher calorie count, the cooking process adds water, which increases the weight and disperses the calories, lowering the density. A standard 100-gram serving of cooked jasmine rice provides about 170 calories. Most of these calories come from carbohydrates, with a small amount contributed by protein.

Macronutrient Profile for 100g Cooked Jasmine Rice

Beyond just calories, it's important to look at the macronutrient composition to understand its role in your diet. For a typical 100-gram serving, the nutritional breakdown is approximately as follows:

Calories: 170 kcal
Carbohydrates: 32.14 grams
Protein: 3.81 grams
Fat: 0.05 grams

This makes cooked jasmine rice a low-fat, moderate-protein, and high-carbohydrate food. The primary function of the carbohydrates is to provide the body with energy, making it an excellent fuel source for physical activity.

How Cooking Affects Rice Calories and Weight

The most significant factor in the difference between uncooked and cooked rice is the absorption of water. Raw jasmine rice is dense and calorie-packed. When cooked, it swells and absorbs a considerable amount of water, which adds weight but zero calories. This is why 100 grams of cooked rice contains significantly fewer calories than 100 grams of uncooked rice.

Common Cooking Methods and Their Impact

Boiling: The most common method, which involves cooking rice in water until it's tender. This results in the standard nutritional values cited.
Steaming: Similar to boiling, steaming also results in the standard caloric value. It is a fat-free method of preparation.
Rinsing: Some people rinse their rice to remove excess starch. This might slightly affect the texture but does not significantly alter the final caloric outcome.

Comparing Jasmine Rice with Other Varieties

To put jasmine rice's calorie count into context, it's helpful to compare it with other common rice types. While all rice varieties are primarily carbohydrates, their caloric and nutritional profiles can differ slightly based on processing and fiber content.


Rice Variety	Calories per 100g (Cooked)	Key Nutritional Difference
Jasmine Rice	~170 kcal	Soft texture, floral aroma, lower fiber than brown rice.
White Rice	~130 kcal	Standard white rice, less processed than jasmine, with slightly fewer calories.
Brown Rice	~112 kcal	Whole grain, higher in fiber and nutrients, lower calorie count.
Basmati Rice	~121 kcal	Long grain, lower glycemic index than other white rice types.
Parboiled Rice	~123 kcal	Partially boiled in husk, retains more nutrients than white rice.

Brown jasmine rice, which is less processed and retains its bran and germ, will have a higher fiber content and potentially a different nutritional profile than its white counterpart.

Incorporating Jasmine Rice into a Healthy Diet

For those watching their calorie intake, portion control is paramount. A 100-gram serving, or a little over half a cup of cooked rice, is a reasonable portion size for a side dish. To make your meal more balanced, pair jasmine rice with lean protein sources like chicken, fish, or tofu, and load up on non-starchy vegetables. This adds bulk and nutrients to your meal without adding excessive calories, helping you feel fuller for longer.

It's important to remember that jasmine rice is not inherently unhealthy; its health impact depends on the portion size and what it is served with. As part of a varied diet, it can be a source of quick energy. For those with blood sugar concerns, the high glycemic index of white jasmine rice means it should be consumed in moderation, or replaced with brown jasmine rice which has a higher fiber content to help slow digestion.

Mindful Consumption and Weight Management

If you are on a weight management journey, here are some tips for enjoying jasmine rice responsibly:

Measure Portions: Use a food scale to ensure you are accurately tracking your 100-gram serving.
Balance Your Plate: Ensure rice makes up only a portion of your meal, with the majority consisting of vegetables and a lean protein.
Opt for Brown: Consider brown jasmine rice for a higher fiber content, which aids in satiety.
Avoid Excess Fats: Be mindful of adding extra fats like butter or oil during cooking, which will significantly increase the total calorie count.

Conclusion

In conclusion, 100 grams of cooked jasmine rice contains around 170 calories, making it a valuable source of energy from carbohydrates. Understanding this specific caloric value is essential for accurate dietary tracking and effective portion control. By being mindful of serving sizes and pairing it with nutrient-dense foods, jasmine rice can be a delicious and beneficial component of a healthy, balanced diet. The key to healthy consumption lies in moderation and understanding its place within your overall nutritional goals.

For more detailed nutritional data on various food items, refer to the USDA FoodData Central database.

Frequently Asked Questions

While there can be minor variations, the calorie count per 100 grams for cooked jasmine rice is generally consistent across brands. Any significant differences would likely be due to added ingredients or fortification, so it's always best to check the specific product label.

Brown jasmine rice is less processed than white, retaining its bran and germ. This gives it more fiber and some additional nutrients, which helps slow digestion and can prevent blood sugar spikes. For general health and satiety, brown is often considered a healthier option.

A standard cup of cooked jasmine rice weighs approximately 150 to 180 grams, depending on how densely it is packed. The calories in a cup are therefore higher than in a 100-gram portion, often around 200-240 calories.

Yes, you can eat jasmine rice while on a diet. The key is moderation and portion control. It is a good source of energy, and when paired with protein and vegetables, it can be a satiating part of a balanced, calorie-controlled diet.

The most accurate way to measure a 100-gram serving of cooked rice is by using a digital food scale. Measuring by volume (like in cups) can be inconsistent due to packing density, so weighing ensures you are precise with your calorie counting.

No, rinsing rice will not affect the final calorie count. While it removes some surface starch and can lead to a less sticky texture, it does not alter the nutritional value or caloric density of the cooked grains themselves.

While jasmine rice does contain some protein (around 3-4 grams per 100g cooked), it is not considered a high-protein food. For a complete protein, it should be paired with other protein sources like beans, meat, or fish.