How many calories are in 45g of uncooked jasmine rice?

January 9, 2026 •

4 min read

According to nutrition data, a 45g serving of uncooked jasmine rice contains approximately 160 calories. This provides a precise starting point for anyone tracking their nutritional intake, but the process of cooking significantly alters its calorie density by volume. Understanding this distinction is crucial for accurate meal preparation and portion control.

Quick Summary

A 45g serving of uncooked jasmine rice has about 160 calories, primarily from carbohydrates. The calorie density changes after cooking due to water absorption, making precise measurement important for managing your dietary intake effectively.

Key Points

160 Calories: A 45g serving of uncooked jasmine rice contains approximately 160 calories.
Measure Uncooked: For the most accurate calorie tracking, always measure rice in its uncooked state before boiling, as water adds weight but no calories.
Water Dilutes Calories: After cooking, the added water increases the rice's weight, meaning cooked rice has a lower calorie count per gram than uncooked.
High in Carbs: The majority of calories in jasmine rice come from carbohydrates, making it an excellent source of energy.
Brown Rice Alternative: For a similar calorie count but higher fiber content, brown jasmine rice is a healthier alternative.
Pair for Balance: Combining jasmine rice with lean protein and plenty of vegetables creates a more balanced and filling meal.

The Calorie Breakdown of Uncooked Jasmine Rice

When measuring for calorie counting, it is important to weigh the rice in its uncooked state. A standard serving size is often listed on nutrition labels as 45 grams, which provides a consistent base for calculations. The approximately 160 calories in this portion come almost entirely from carbohydrates, with a small amount of protein and virtually no fat. For individuals focused on diet accuracy, a digital kitchen scale is the most reliable tool for measuring these uncooked portions.

Why Uncooked vs. Cooked Calories Are Different

One of the most common points of confusion in calorie tracking for rice is the difference between cooked and uncooked measurements. This discrepancy arises from the fact that rice absorbs a significant amount of water during the cooking process. Water contains zero calories, but it adds considerable weight to the final product.

For example, if 100 grams of uncooked rice contains about 350-360 calories, that same rice might weigh 200-300 grams after cooking due to water absorption. The total calorie count for that batch of rice remains the same, but the calories per 100 grams of the cooked rice will be much lower. This is why consistently measuring uncooked rice is the recommended method for precise calorie tracking, regardless of how much water is used in the cooking process.

Nutritional Comparison: Uncooked vs. Cooked Jasmine Rice

To illustrate the difference in nutritional density, the following table compares the typical values for 100 grams of uncooked jasmine rice versus 100 grams of cooked jasmine rice. Note that the values for cooked rice can vary based on preparation.


Nutrient	100g Uncooked Jasmine Rice (approx.)	100g Cooked Jasmine Rice (approx.)
Calories	355-360 kcal	130-170 kcal
Carbohydrates	78-80g	28-45g
Protein	7-7.2g	2.8-4.3g
Fat	0.1-0.6g	0.4-0.6g

Practical Tips for Measuring and Cooking

To ensure your calorie count is as accurate as possible, follow these steps:

Use a digital food scale: This is the most reliable way to measure uncooked rice in grams. Eyeballing portions with cups can lead to significant variations.
Measure uncooked, calculate cooked: Weigh your total amount of uncooked rice, calculate the total calories for that batch, and then divide the cooked rice into equal portions to ensure each serving contains the correct number of calories.
Consider brown jasmine rice: While the calorie count is similar, brown jasmine rice offers more fiber, which can contribute to better digestive health and satiety.
Cooking method matters: While the calories in the rice itself don't change, adding ingredients like butter, oil, or high-sodium broth will increase the final calorie and sodium content of your dish. Stick to water for the most accurate calculation.

Making Jasmine Rice Part of a Balanced Diet

Jasmine rice is a versatile and energy-dense carbohydrate source. While white jasmine rice is a refined grain, it can still be part of a healthy diet, particularly when paired with high-fiber vegetables and lean protein sources. This creates a more balanced meal that can help you feel full longer.

Pair with protein: Combine your rice with lean meats, fish, or plant-based proteins like beans or tofu to make a complete meal.
Add nutrient-rich vegetables: Mix in a variety of vegetables to boost your fiber, vitamin, and mineral intake. This adds bulk and nutrients without significantly increasing calories.
Control your portion size: Be mindful of your serving size, as calories can add up quickly. A single 45g serving of uncooked rice provides a substantial number of carbs for one meal.

Conclusion

In conclusion, 45g of uncooked jasmine rice contains approximately 160 calories. The key to accurate calorie tracking is to measure your rice before cooking, as the cooking process involves water absorption, which alters the weight and calorie density per gram of the final product. By understanding this distinction and using proper measurement techniques, you can effectively manage your nutritional intake while still enjoying this flavorful and versatile grain. For those seeking even more health benefits, consider brown jasmine rice for its higher fiber content. For further nutritional guidance, please consult reliable sources like the USDA database to check the nutrition facts on various types of rice and food products.

Making Rice Part of a Healthy Diet

For most people, rice is a staple food that provides carbohydrates for energy. By pairing it strategically, you can create balanced and satisfying meals. Here are some pairing and preparation tips:

Flavoring without extra calories: Instead of butter or oil, use herbs, spices, a dash of lemon juice, or low-sodium broth to add flavor.
Creating a balanced bowl: A simple and healthy meal can be constructed using a base of cooked jasmine rice, a lean protein, and a generous portion of steamed or roasted vegetables. This combination ensures a good mix of macronutrients and fiber.
Meal prepping: Cook a larger batch of uncooked jasmine rice (e.g., 200g) and divide the final cooked product into equal portions for the week. This makes meal prep easy and calorie tracking consistent, as you know the total calories per uncooked batch from the start.
Resistant starch benefits: Cooking rice and then refrigerating it for at least 12 hours before reheating can increase the amount of resistant starch. This type of starch is not fully digested and can offer some benefits for gut health and blood sugar management.

By following these simple guidelines, you can ensure that jasmine rice remains a delicious and integral part of a mindful eating plan.

Frequently Asked Questions

A 45g serving of uncooked jasmine rice contains approximately 160 calories, with most of the energy coming from carbohydrates.

Measuring rice uncooked is more accurate because the cooking process involves absorbing water, which adds weight but no calories. The calorie count for the original uncooked portion remains consistent, while the calorie count per gram of cooked rice is variable based on water content.

Jasmine rice can be part of a healthy diet, especially when eaten in moderation and paired with other nutrient-dense foods like vegetables and lean protein. Brown jasmine rice is often considered healthier due to its higher fiber content.

The primary nutrient in 45g of uncooked jasmine rice is carbohydrates. A serving contains around 36-37 grams of carbs, providing the bulk of its caloric energy.

The total calorie content of the original uncooked rice does not change after cooking, but the calorie density per gram of the final cooked product decreases because of the added water.

The final volume and weight of cooked rice depend on the water ratio and cooking method. As an estimate, 45g of uncooked rice will yield a portion that is significantly heavier and larger due to water absorption.

Yes, jasmine rice can be included in a weight loss diet as part of a balanced meal. The key is to manage portion sizes, choose healthier pairings, and consider options like brown jasmine rice for increased fiber.