How Many Calories Are in 120 g of Jasmine Rice?

December 10, 2025 •

4 min read

According to nutritional data, 100 grams of cooked white jasmine rice contains approximately 129-170 calories, meaning a 120-gram serving can contain around 155 to 204 calories depending on preparation. The exact amount is influenced by whether the rice is measured uncooked or cooked, as well as the specific brand and cooking method.

Quick Summary

A 120-gram serving of cooked jasmine rice contains approximately 155 to 204 calories. This variation is primarily due to the water absorption during cooking, with the total caloric value depending on whether it is measured raw or cooked. The macronutrient profile consists mainly of carbohydrates, with a small amount of protein and very little fat.

Key Points

Cooked vs. Uncooked Calories: A 120g serving of cooked jasmine rice contains significantly fewer calories (~155-204) than 120g of uncooked rice (which would be over 400 calories) due to water absorption.
Predominantly Carbohydrates: The calories in jasmine rice come primarily from carbohydrates, which serve as the body's main source of energy.
Preparation Matters: Cooking jasmine rice with added oil or butter will increase the final calorie count per serving.
Brown vs. White Jasmine Rice: Opting for brown jasmine rice provides more fiber and nutrients than the refined white version.
Accurate Measurement is Key: For precise calorie counting, it is best to weigh your rice after it has been cooked, using a food scale.
Build a Balanced Meal: To enhance the nutritional value, pair your portion of jasmine rice with lean proteins and a generous serving of vegetables.
Compare to Other Rices: While similar in calories to other white rices, jasmine rice offers a distinctive aroma. Brown rice varieties generally offer more fiber and a lower glycemic impact.

Understanding Calorie Density: Cooked vs. Uncooked

One of the most significant factors affecting the calorie content of rice is its state: cooked or uncooked. When you cook rice, it absorbs water, increasing its weight and volume. This means that a 120-gram portion of uncooked rice will have a much higher calorie density than a 120-gram portion of cooked rice. For example, 100 grams of uncooked white rice can contain around 365 calories, while the same weight of cooked rice is closer to 130-170 calories. Therefore, for an accurate calorie count for your meal, it is crucial to measure your rice after it has been cooked.

The Macronutrient Breakdown of Jasmine Rice

Jasmine rice is predominantly a source of carbohydrates, providing an excellent energy source for the body. In a typical serving of cooked white jasmine rice, the carbohydrates account for the majority of the calories, with a smaller contribution from protein and a negligible amount of fat. This macronutrient profile makes it a quick and effective source of energy, but it should be paired with other foods to create a balanced meal. Pairing rice with a source of lean protein, healthy fats, and vegetables is the best way to ensure you are getting a full range of nutrients.

Factors Influencing the Final Calorie Count

Beyond the cooked versus uncooked distinction, several other factors can cause slight variations in the calorie content of your jasmine rice:

Cooking Method: Adding oil or butter to your rice will increase the total calorie count. For instance, cooking it in broth instead of plain water can add a small number of calories, but potentially more flavor and nutrients.
Type of Jasmine Rice: While most jasmine rice is white and refined, there are brown jasmine rice varieties available. Brown jasmine rice is a whole grain that retains its bran and germ, giving it higher fiber and slightly different nutritional values. A 1/4-cup serving of uncooked brown jasmine rice has 2 grams of fiber, while white jasmine rice has none.
Serving Size and Portion Control: When tracking calories, precision is key. A food scale offers the most accurate measurement. Eyeballing a serving size can lead to significant under- or overestimation of your caloric intake over time. Knowing that 120g of cooked rice is a relatively standard portion size can help you stay on track with your dietary goals.

Comparing Jasmine Rice to Other Common Rice Types

Understanding how jasmine rice stacks up against other types of rice can help you make informed dietary choices. While their macronutrient profiles are often similar, especially for white rice varieties, differences in fiber and processing can be significant. Brown rice, in particular, offers a higher fiber content due to the presence of the bran layer, which can aid in digestion and help you feel full longer.


Rice Type	Texture	Key Nutritional Difference	Calorie Count per 100g (cooked)*
White Jasmine Rice	Slightly sticky, soft	Refined, lower fiber	~129-170 calories
Brown Rice	Chewy, firm	Whole grain, higher fiber & nutrients	~112-120 calories
White Basmati Rice	Fluffy, separate grains	Lower glycemic index	~121 calories
Wild Rice	Chewy, nutty	Naturally higher in protein & fiber	~101 calories

*Note: Calorie counts can vary slightly between brands and preparation methods.

How to Create a Balanced Meal with Jasmine Rice

Lists of strategies for building a healthy, balanced meal around your 120g portion of jasmine rice:

Add Lean Protein: Pair your rice with a lean protein source like grilled chicken, baked salmon, or tofu to increase satiety and provide essential amino acids.
Incorporate Fiber: Add a variety of non-starchy vegetables such as broccoli, bell peppers, or spinach. This boosts the fiber content, which helps with digestion and blood sugar regulation.
Control Added Fats: Be mindful of added oils and sauces. A teaspoon of olive oil adds flavor without a significant caloric burden, but large amounts of fatty sauces can quickly increase your meal's calorie total.
Diversify Grains: Consider mixing brown jasmine rice with white jasmine rice to gradually increase your whole grain intake and improve the nutritional profile of your meal.
Utilize Herbs and Spices: Season your rice with herbs and spices instead of relying on high-sodium sauces. This adds flavor without the extra calories and sodium.

Conclusion

A 120-gram serving of cooked white jasmine rice typically contains approximately 155 to 204 calories, with the precise amount varying based on the water absorption during cooking. Understanding this distinction, along with the impact of preparation methods and the variety of rice used, is crucial for accurate calorie tracking. While white jasmine rice is a good source of energy-providing carbohydrates, its full potential as part of a healthy diet is best realized when combined with lean protein, fiber-rich vegetables, and minimal added fats. Ultimately, both white and brown jasmine rice can fit into a balanced diet when consumed in moderation and with attention to overall nutritional context. For more detailed nutritional breakdowns and portion sizing, consulting a resource like the USDA food database can provide precise, reliable information.

Frequently Asked Questions

120g of uncooked rice has significantly more calories. Because rice expands and absorbs water during cooking, 120g of uncooked rice would yield a much larger, higher-calorie portion of cooked rice. The calorie count of uncooked rice is typically over 350 calories per 100g, while cooked rice is around 130-170 calories per 100g.

The calorie count for 100g of cooked jasmine rice varies, but it is generally around 129 to 170 calories, according to several nutritional databases.

White jasmine rice has a very similar nutritional profile to other types of white rice. Both are refined and primarily a source of carbohydrates. Brown jasmine rice, however, is a whole grain and a healthier option due to its higher fiber and nutrient content.

To reduce the calorie content, avoid adding butter or oil while cooking. You can also mix white jasmine rice with brown jasmine or other whole grains to increase the fiber and nutrient density without drastically changing the calorie load. Choosing smaller portion sizes is also effective.

The primary source of calories in jasmine rice, and rice in general, is carbohydrates. A small amount comes from protein, and a very minimal amount comes from fat.

Yes, there can be slight variations in calorie and nutrient values between brands. Always check the nutritional information on the specific package you are using for the most accurate details, though most cooked white jasmine rice will fall within a similar range.

A 120g serving of cooked white jasmine rice is predominantly carbohydrates. For instance, a 100g serving contains around 28-32 grams of carbohydrates, 3-4 grams of protein, and very little fat, so a 120g portion would have slightly more of each.