How many calories are in 400 grams of jasmine rice?

December 13, 2025 •

3 min read

One hundred grams of dry, uncooked rice contains significantly more calories than 100 grams of cooked rice due to water absorption during the cooking process. This essential distinction is key to answering how many calories are in 400 grams of jasmine rice, as the number will vary dramatically depending on whether it's measured before or after cooking.

Quick Summary

The calorie count for 400 grams of jasmine rice depends on its state: uncooked or cooked. As rice absorbs water, its weight increases, which dilutes the calorie density per gram, resulting in a lower calorie count for the cooked portion.

Key Points

Uncooked vs. Cooked: 400g of uncooked jasmine rice contains roughly 1,424 calories, while 400g of cooked jasmine rice contains about 680 calories, a difference explained by water absorption.
Water Dilutes Calories: The process of cooking adds weight via water, which has no calories, effectively reducing the calorie density per gram in the final cooked product.
Measurement Matters: For consistent calorie tracking, it is more accurate to measure rice in its dry, uncooked state, as this removes the variable of water content.
Brown Rice Difference: Brown jasmine rice, a whole grain, offers higher fiber content and nutritional benefits, though its calorie count per 100g (both cooked and uncooked) is slightly different than white jasmine.
Additives Increase Calories: Any fats or other ingredients added during cooking, such as oil or butter, must be included in the total calorie calculation for your rice dish.
Portion Awareness: A 400g serving of cooked rice is a substantial portion, so controlling your serving size is crucial for effective calorie management.

The Calorie Difference: Cooked vs. Uncooked

The most important factor when calculating the calories in 400 grams of jasmine rice is determining if you are measuring it in its dry, uncooked form or after it has been prepared. Cooking rice involves adding water, which increases the weight and volume of the rice without adding any calories. This means that 400 grams of uncooked jasmine rice will have a much higher calorie count than 400 grams of cooked jasmine rice. Many people make the mistake of using the calorie count for cooked rice when they have actually measured the portion size when dry, leading to a significant underestimation of their calorie intake. For accurate tracking, always use the calorie information that corresponds to the state of the rice you are measuring.

400g of Uncooked (Dry) Jasmine Rice

When calculating based on the dry, uncooked weight, the calorie density is at its highest. While figures can vary slightly by brand, an average for uncooked white jasmine rice is approximately 356 calories per 100 grams. Based on this average figure, the calculation is as follows:

100g uncooked jasmine rice = ~356 calories
400g uncooked jasmine rice = ~1,424 calories

It is generally recommended for calorie counters to measure dry grains, as this provides a more consistent and reliable figure regardless of how much water is used during cooking. This method removes any variables related to moisture content.

400g of Cooked Jasmine Rice

The calorie content for cooked jasmine rice is much lower per gram because the water it absorbed contains zero calories. An average figure for cooked jasmine rice is around 170 calories per 100 grams. Using this value, the calorie count for a 400-gram serving is:

100g cooked jasmine rice = ~170 calories
400g cooked jasmine rice = ~680 calories

This is a substantial difference compared to the uncooked figure. If a person intended to eat only 400 calories of rice and measured it cooked, they might end up consuming over 600 calories more if they incorrectly used the uncooked value.

Jasmine Rice vs. Other Rice Varieties

The calorie content of rice can vary by type, with brown jasmine rice offering a healthier, high-fiber alternative. Here is a comparison table to help put the calories in jasmine rice into perspective with other popular rice types.


Rice Type (100g)	Approx. Calories (Cooked)	Approx. Calories (Uncooked)
White Jasmine Rice	170 kcal	356 kcal
Brown Jasmine Rice	160 kcal	370 kcal
Generic White Rice	130 kcal	365 kcal
Basmati Rice	121 kcal	360 kcal

As the table shows, there are variations depending on the type and whether it's a whole grain. Brown jasmine rice has slightly more calories when uncooked due to its bran and germ, but is often considered healthier due to its higher fiber content.

Tips for Accurate Calorie Counting

Weigh your rice uncooked: For the most precise measurement, always weigh your rice before you cook it. This eliminates any calorie variations that could occur due to different cooking methods and water absorption levels. Many nutrition databases and packaging labels provide calorie information for both states.
Read nutrition labels: Different brands and types of jasmine rice can have slightly different nutritional profiles. Check the packaging for the most accurate information specific to the product you are using.
Account for cooking additives: If you add any oil, butter, or other ingredients to your rice during cooking, be sure to factor these into your total calorie count. These additions can increase the caloric value of your final dish.
Consider portion control: A 400-gram portion of cooked jasmine rice is quite a large serving for one person. Being mindful of your portion size is important for managing overall calorie intake, especially for weight management.

Conclusion

In summary, the number of calories in 400 grams of jasmine rice depends entirely on whether it is cooked or uncooked. A 400-gram portion of uncooked jasmine rice contains approximately 1,424 calories, whereas the same weight of cooked jasmine rice contains around 680 calories. The significant difference is caused by the rice absorbing water, which has zero calories. For accurate calorie tracking, weighing your rice in its dry, uncooked state is the most reliable method. Understanding this key distinction is crucial for anyone monitoring their energy intake and making informed dietary choices.

For more information on the nutritional differences between various grains, you can consult resources like the Harvard T.H. Chan School of Public Health's guide to whole grains.

Frequently Asked Questions

The large difference is due to water absorption. When cooked, rice absorbs a significant amount of water, which increases its weight and volume. Since water has no calories, the caloric content becomes diluted across the total weight of the cooked rice, leading to a much lower calorie count per 100 grams.

Weighing rice in its dry, uncooked state is the most accurate method for calorie counting. This is because the calorie content of dry grains is fixed, whereas the water content of cooked rice can vary based on cooking method.

Yes, adding oil, butter, or any other ingredients during cooking will increase the final calorie count of your rice dish. The figures discussed typically only reflect plain rice cooked in water.

Per 100 grams, cooked brown jasmine rice tends to have slightly fewer calories than cooked white jasmine rice due to higher fiber content. However, the uncooked calorie counts are similar. Brown rice offers more fiber and nutrients.

Four hundred grams of cooked jasmine rice is equivalent to roughly 2 to 2.5 cups, depending on how densely it is packed. It is a large portion, often suitable for two or more servings rather than one.

While the total calories of the dry rice remain the same, the calorie density per gram of the cooked rice can be slightly affected by the amount of water used. Rinsing rice can also slightly reduce surface starch, but not significantly impact overall calories.

If you don't have a food scale, it is best to use a consistent measuring cup and find the calorie information for that specific volume of rice (either cooked or uncooked). While less precise than weighing, it provides a more reliable estimate than eyeballing portions.