How many calories are in 500 grams of jasmine rice?

December 13, 2025 •

3 min read

According to nutritional data, a typical 100-gram serving of uncooked jasmine rice contains approximately 356 calories, which is dramatically different from the cooked version. We will break down exactly how many calories are in 500 grams of jasmine rice, explaining the essential distinction between its raw and cooked forms for proper dietary management.

Quick Summary

The calorie count for 500 grams of jasmine rice depends entirely on its state: uncooked or cooked. As rice absorbs water during cooking, its weight increases significantly while the overall calories remain the same.

Key Points

Raw vs. Cooked: 500g of uncooked jasmine rice has a significantly higher calorie count (~1780 kcal) than 500g of cooked rice (~850 kcal).
Weight Absorption: The difference in calorie density is due to the water absorbed during cooking, which adds weight but no calories.
Accurate Measurement: Always measure rice in its uncooked, dry form for the most precise calorie calculation.
Brown vs. White: Brown jasmine rice offers more fiber and nutrients than white jasmine rice, which is stripped of its bran and germ.
Balanced Meals: To reduce the overall calorie load of a meal, pair a smaller portion of rice with plenty of vegetables and lean protein.
Energy Source: As a good source of complex carbohydrates, jasmine rice provides sustained energy, which is beneficial for workouts and daily function.

The calorie content of jasmine rice is not a fixed number for a given weight; rather, it depends on whether the rice is measured in its raw, dry state or after it has been cooked. This is a crucial distinction for anyone monitoring their calorie intake, as the weight of the rice can more than triple when it absorbs water during the cooking process. Understanding this difference is key to accurate portion control and dietary planning.

The Difference in Calorie Density: Raw vs. Cooked

When rice is cooked, it absorbs a substantial amount of water. This water adds weight but no calories. Consequently, the calorie density (calories per gram) of cooked rice is much lower than that of raw rice. A 500-gram portion of uncooked rice, for example, will yield a much larger and less calorie-dense serving of cooked rice. Ignoring this fact can lead to miscalculations that significantly impact your dietary goals.

Calculating Calories in 500g of Uncooked Jasmine Rice

To find the calories in 500 grams of uncooked jasmine rice, we can use the average nutritional information for dry rice. A typical value for uncooked jasmine rice is approximately 356 calories per 100 grams.

Calculation:

Calories per 100g: 356 kcal
Total grams: 500g
Total calories: (356 kcal / 100g) x 500g = 1780 kcal

Therefore, 500 grams of uncooked jasmine rice contains approximately 1780 calories. The primary source of these calories is carbohydrates, with very little fat and a moderate amount of protein.

Calculating Calories in 500g of Cooked Jasmine Rice

The calorie calculation for 500 grams of cooked jasmine rice is significantly different. Based on search data, cooked jasmine rice can contain around 170 calories per 100 grams.

Calculation:

Calories per 100g: 170 kcal
Total grams: 500g
Total calories: (170 kcal / 100g) x 500g = 850 kcal

This means a 500-gram portion of cooked jasmine rice has approximately 850 calories. The moisture absorbed during cooking accounts for the vast difference in calorie density compared to its raw counterpart.

Beyond Calories: A Nutritional Breakdown

While calories are a key metric, it is also helpful to understand the full nutritional profile of jasmine rice. The nutritional content varies slightly between white and brown jasmine rice.

Nutrients in Jasmine Rice (per 100g, approx.):

Carbohydrates: 78-81 grams
Protein: 5-7 grams
Fat: Less than 1 gram
Fiber: White jasmine rice contains very little fiber, but brown jasmine rice is a good source.
Vitamins & Minerals: Enriched varieties may contain B vitamins, including folic acid, as well as iron. Brown jasmine rice naturally retains more nutrients like magnesium and phosphorus.

Jasmine Rice vs. Other Varieties: Calorie Comparison Table

To provide context, here is a comparison of the approximate calorie content of different rice varieties per 100 grams when cooked.


Rice Variety	Approx. Calories per 100g (Cooked)	Key Texture/Features
Jasmine (White)	~170 kcal	Soft, moist, slightly sticky, aromatic
White (Long Grain)	~130 kcal	Dry, fluffy, separated grains
Basmati	~121 kcal	Long, slender, fluffy grains, aromatic
Brown Rice	~112 kcal	Chewy, nutty flavor, retains bran layer

Practical Tips for Portion Control with Jasmine Rice

Managing your intake of jasmine rice is easy once you understand the difference between raw and cooked weights. Here are some practical tips:

Measure Dry: For the most accurate calorie count, measure your rice before cooking. This ensures you know the exact calorie load for your meal. Many people find it useful to portion and cook a larger batch to use throughout the week.
Use the Right Ratio: The ratio of water to rice can influence the final cooked weight. Using a consistent ratio (e.g., 2 cups of water per 1 cup of uncooked rice) can help standardize your results.
Fill with Other Foods: To make a meal more filling and less calorie-dense, serve your portion of rice with plenty of vegetables, lean protein, and healthy fats. This creates a balanced plate without excessive rice calories.

Conclusion: Making Informed Choices

Ultimately, the number of calories in 500 grams of jasmine rice depends entirely on its preparation state. Whether uncooked (approx. 1780 kcal) or cooked (approx. 850 kcal), the key to effective dietary management is accurate measurement. By understanding the calorie density of both raw and cooked rice, you can make informed decisions about your portion sizes and maintain a healthy diet. Considering the nutritional benefits of brown jasmine rice and pairing your meal with other healthy food groups can also help you achieve balanced nutrition. For more detailed nutrition information on jasmine rice varieties, consider consulting a reliable source like WebMD.

Frequently Asked Questions

The weight increase in cooked rice is due to the absorption of water, which contains no calories. The carbohydrates and protein present in the dry grain remain constant, but their concentration per 100 grams decreases as the total weight increases.

White jasmine rice is nutritionally similar to other white rice varieties, primarily a source of carbohydrates. However, brown jasmine rice, a whole-grain version, is significantly healthier due to its higher fiber and nutrient content.

Yes, jasmine rice can be included in a weight loss diet. The key is portion control and considering your overall calorie intake. Measuring the rice in its dry state is the most accurate method for tracking calories.

To calculate calories for a large batch, measure the total amount of uncooked rice. Cook the batch, then divide the final cooked product into equal portions. The calories for each portion will be the total raw calorie count divided by the number of portions.

Some research suggests brown jasmine rice may have a lower glycemic index compared to white jasmine rice due to its higher fiber content, which can help regulate blood sugar levels. However, values can vary, so mindful consumption is advised.

The best way to prepare jasmine rice is to steam or boil it. For the healthiest option, choose brown jasmine rice, and consider rinsing it before cooking to remove excess starch.

Brown jasmine rice is rich in fiber, which aids in digestion and can promote a feeling of fullness. It is also a source of B vitamins, iron, and magnesium, supporting various bodily functions and contributing to overall well-being.

A common ratio for cooking jasmine rice is 1 cup of uncooked rice to 2 cups of water. This can vary slightly based on personal preference for texture.