How Many Calories Are in a Half Cup of Jasmine Rice?

November 12, 2025 •

3 min read

A standard half-cup serving of cooked white jasmine rice contains approximately 105 calories, mostly from carbohydrates. However, the exact number can vary depending on factors like whether the rice is cooked or uncooked, white or brown, and how it is prepared.

Quick Summary

A standard half-cup serving of cooked white jasmine rice contains around 105 calories, primarily from carbohydrates. This amount changes significantly if the rice is uncooked, a different variety like brown jasmine, or prepared using resistant starch techniques.

Key Points

Cooked vs. Uncooked: A half-cup of cooked white jasmine rice has approximately 105 calories, whereas the same volume of uncooked rice has significantly more.
White vs. Brown: Brown jasmine rice is a whole grain option with slightly more calories but also higher fiber and nutrient content than its white counterpart.
Resistant Starch Hack: Adding coconut oil during cooking and then chilling the rice can reduce its calorie absorption by increasing resistant starch.
Carbohydrate-Rich: Most calories in jasmine rice come from carbohydrates, providing a good source of energy.
Health Benefits: Brown jasmine rice offers antioxidants and fiber, while fortified white rice can provide additional minerals like iron.

Calories in Cooked vs. Uncooked Jasmine Rice

Understanding the calorie difference between cooked and uncooked rice is crucial for accurate tracking. A half-cup of dry, uncooked jasmine rice is far more calorie-dense than the same volume once cooked, as it contains no water. For example, a half-cup of uncooked rice can have over 350 calories, but this portion will yield a much larger quantity once prepared.

When measuring your food, always reference the state of the rice (cooked or uncooked) listed on the packaging. The 105-calorie figure for a half-cup refers to a cooked serving, which has absorbed water, increasing its volume and weight while distributing the energy content.

The Nutritional Breakdown of a Half Cup of White Jasmine Rice

Beyond just calories, a half-cup of cooked white jasmine rice offers a simple macronutrient profile, primarily consisting of carbohydrates. Based on nutritional data, here is a typical breakdown for a 1/2 cup (cooked) serving:

Calories: 105 kcal
Carbohydrates: 22 g
Protein: 2 g
Fat: Less than 1 g
Fiber: Less than 1 g

While not a significant source of fiber or fat, it provides readily available energy. Some brands of white jasmine rice are also fortified with vitamins and minerals, including iron and B vitamins, to replace nutrients lost during processing.

Comparing Calories: Jasmine Rice vs. Other Rice Varieties

Jasmine rice is just one of many options. Here is a comparison of the approximate calorie counts for a half-cup serving of various cooked rice types, providing context for how jasmine rice fits into different dietary plans:


1/2 Cup, Cooked	Calories (kcal)	Protein (g)	Carbs (g)
White Jasmine Rice	105	2	22
White, Long Grain	105	2	22
White, Converted	95	2	21
Basmati (white)	90	2	21
Brown, Long Grain	125	3	26
Brown, Medium Grain	110	2	23
Wild Rice	85	3	18

This table illustrates that while calories are similar across different cooked white rice varieties, the whole-grain options like brown rice typically have slightly more calories due to a higher concentration of nutrients and fiber, which are more filling.

Reducing Calories with the Resistant Starch Method

For those looking to lower the calorie impact of their rice, a scientifically-backed cooking and cooling method can help increase resistant starch. This process involves adding a small amount of fat and then chilling the rice, which changes its molecular structure.

The Resistant Starch Cooking Process

Boil water: Bring a pot of water to a boil.
Add coconut oil: Stir in one teaspoon of coconut oil for every half-cup of uncooked rice. The fat helps penetrate the rice's starch granules.
Add rice and simmer: Add the uncooked jasmine rice and cook as you normally would, for about 20-25 minutes.
Refrigerate for 12 hours: Once cooked, place the rice in the refrigerator and let it cool for at least 12 hours. This step is crucial for the formation of resistant starch, as the molecules form tight bonds as they cool.
Reheat and serve: You can reheat the rice and consume it. The reheating process does not reverse the formation of the resistant starch.

Resistant starch is not absorbed by the body, so it reduces the overall calories consumed from the rice. Studies have shown this can decrease calorie absorption by a significant amount.

The Health Benefits of Jasmine Rice

While white jasmine rice is a simple carbohydrate, particularly the brown variety offers several health benefits:

Source of Iron: Some fortified white jasmine rice can provide a decent source of iron, which is vital for oxygen transport and red blood cell production.
Antioxidants: Brown jasmine rice and colored varieties contain phytonutrients and antioxidants, which help protect cells from damage.
Digestive Health: Brown jasmine rice is a good source of fiber, which aids in digestion and helps regulate bowel movements.
Energy Boost: As a carbohydrate-dense food, jasmine rice provides a quick and effective source of energy.
Gluten-Free: Jasmine rice is naturally gluten-free, making it a safe and versatile option for those with gluten sensitivities or celiac disease.

For more detailed nutritional information and health perspectives, you can visit Medical News Today on jasmine rice.

Conclusion

In summary, a half-cup of cooked white jasmine rice typically contains around 105 calories, but this can differ depending on the form (cooked vs. uncooked), variety (white vs. brown), and preparation method. Understanding this caloric information is key for managing your dietary intake. For a higher-fiber option, brown jasmine rice is a nutritious alternative. Furthermore, incorporating the resistant starch cooking method can be an effective way to lower the overall calorie absorption from your rice dishes.

Frequently Asked Questions

A half-cup of uncooked jasmine rice contains significantly more calories than a cooked serving. A typical brand might have over 350 calories for a half-cup uncooked, as it is much denser and contains no water.

Brown jasmine rice generally has a slightly higher calorie count per half-cup serving than white jasmine rice. A half-cup of cooked brown jasmine rice is around 110-125 calories, compared to 105 for white.

To reduce calorie absorption, use the resistant starch method: add a teaspoon of coconut oil when cooking, then refrigerate the rice for 12 hours. This process changes some of the starch into a less digestible form.

The primary macronutrient in jasmine rice is carbohydrates. A half-cup serving of cooked white jasmine rice contains approximately 22 grams of carbohydrates, which serves as the body's main energy source.

Yes, when consumed in moderation and with proper portion control, jasmine rice can be part of a balanced diet. Opting for brown jasmine rice, which has more fiber, can increase feelings of fullness.

The calorie counts are very similar, especially for the white varieties. A half-cup of cooked white basmati rice typically has around 90 calories, slightly less than the 105 in a half-cup of cooked white jasmine rice.

Yes, jasmine rice is naturally gluten-free and is a safe food choice for people with celiac disease or gluten sensitivity.