Is Basmati or Jasmine Rice Lower in Calories? A Nutritional Comparison

According to several nutritional data sources, cooked basmati rice generally contains slightly fewer calories per serving than cooked jasmine rice, primarily due to how it absorbs water. When considering a diet, a more significant factor beyond the question of is basmati or jasmine rice lower in calories? is the glycemic index, which impacts blood sugar levels and fullness.

Quick Summary

Basmati rice has a marginally lower calorie count per cooked cup compared to jasmine rice, which is attributed to basmati's higher water absorption during cooking. The key nutritional distinction lies in their glycemic index (GI), with basmati having a significantly lower GI than jasmine, making it a better option for blood sugar management.

Key Points

• Slight Calorie Difference: Cooked basmati rice typically contains marginally fewer calories per cup than cooked jasmine rice, a difference attributed to its higher water absorption.

• Significant Glycemic Index Gap: Basmati rice has a low to medium GI, causing a slower, more sustained rise in blood sugar, while jasmine rice has a high GI, leading to a quicker spike.

• Texture and Use: Basmati produces long, fluffy, separate grains, ideal for dishes like biryani, whereas jasmine is softer and stickier, perfect for curries and stir-fries.

• Go for Brown: Opting for the brown, whole-grain version of either rice is the healthier choice, providing more fiber, vitamins, and minerals than the refined white versions.

• Cooking Impacts Nutrition: The preparation method, such as cooking with excess water or adding coconut oil and refrigerating, can reduce the caloric density and lower the glycemic impact of rice.

• Consider Dietary Goals: For blood sugar management and prolonged fullness, basmati is the better choice, while jasmine offers a faster energy source.

• Flavor Profile: Beyond nutrition, basmati offers a nutty aroma and flavor, while jasmine provides a distinct, fragrant, and slightly floral scent.

The Calorie Comparison: A Deeper Dive

On the surface, the caloric difference between basmati and jasmine rice appears to be a deciding factor for dieters. However, the variation is minimal and stems from their distinct cooking properties. When cooked, basmati rice tends to absorb more water and expand more, while jasmine rice remains slightly stickier and retains more starch. This higher water content in cooked basmati effectively dilutes its calorie density, leading to a slightly lower calorie count by volume in the final cooked product.

For instance, some nutritional data indicates that a cooked cup of basmati rice has around 191 calories, whereas the same amount of cooked jasmine rice is closer to 238 calories. This difference, while measurable, is not the most critical nutritional metric for weight management or overall health. A more comprehensive analysis requires looking beyond just the headline calorie count to factors like glycemic index and nutrient composition.

Glycemic Index: The More Important Metric

For those watching their carbohydrate intake, particularly individuals with diabetes or those focused on weight management, the glycemic index (GI) is far more telling than a marginal calorie difference. The GI measures how quickly a food raises blood glucose levels. Foods with a low GI release energy slowly, preventing rapid spikes in blood sugar and insulin.

• Basmati Rice: With a GI typically ranging between 50 and 58, basmati rice is considered a low to medium GI food. This means its carbohydrates are digested more slowly, providing a sustained energy release. This property can help with appetite control and may be beneficial for managing blood sugar levels.
• Jasmine Rice: In contrast, white jasmine rice often has a higher GI, with some sources reporting it as high as 109, which is a significant difference from basmati. This causes a quicker and more pronounced spike in blood sugar. While this might be desirable for athletes needing a quick energy boost, it is generally less favorable for steady energy levels and long-term health.

Basmati vs. Jasmine: A Comprehensive Comparison

Feature	Basmati Rice	Jasmine Rice
Calorie Count (Cooked)	Slightly lower (~191 kcal per cup)	Slightly higher (~238 kcal per cup)
Glycemic Index (GI)	Low to Medium (approx. 50-58)	High (approx. 68-80 for white, some report higher)
Texture	Fluffy, separated grains	Soft, moist, and slightly sticky
Culinary Uses	Biryani, pilaf, side dish for curries	Thai curries, stir-fries, general side dish
Aroma	Nutty and floral	Fragrant, pandan-like scent
Whole Grain Option	Brown basmati has more fiber and lower GI	Brown jasmine has more fiber and nutrients

The Brown Rice Advantage

It is important to remember that most nutritional comparisons refer to the standard white varieties. Opting for the brown, whole-grain version of either basmati or jasmine rice significantly alters their nutritional profile for the better. Whole-grain rice retains the bran and germ, which are packed with fiber, vitamins, and minerals.

• Brown Basmati: The fiber in brown basmati rice aids digestion, promotes feelings of fullness, and can help regulate blood sugar more effectively than its white counterpart. It is also linked to a lower risk of certain chronic diseases.
• Brown Jasmine: Similarly, brown jasmine rice offers more fiber and micronutrients than white jasmine. While still generally having a higher GI than basmati, its nutritional benefits are greatly enhanced over the refined white version.

How Cooking Methods Impact Rice Nutrition

The way you prepare rice can also influence its caloric and glycemic impact. For example, cooking rice with excess water and draining it can reduce the amount of starch and calories consumed. Another method involves adding a teaspoon of coconut oil to the cooking water and then refrigerating the cooked rice for 12 hours. This process increases the amount of resistant starch, which behaves more like fiber and can lower the GI, making the rice less readily digested and absorbed.

Choosing the Right Rice for Your Diet

Ultimately, the 'better' choice between basmati and jasmine rice depends on your specific dietary needs and goals.

• For weight management and blood sugar control: Basmati rice, particularly the brown variety, is often the superior choice due to its lower glycemic index and higher fiber content. Its fluffier texture also means it combines well with vegetables and lean protein, adding to its weight-loss-friendly potential.
• For athletes or quick energy: The higher glycemic index of jasmine rice can provide a faster energy boost, making it suitable for pre-workout meals, though portion control is key.
• For flavor and texture: Your preference in texture and aroma might also dictate your choice. Basmati's fluffy, separate grains are perfect for curries, while jasmine's stickier texture works well in Southeast Asian dishes.

Conclusion

While a cooked serving of basmati rice might contain slightly fewer calories than jasmine rice, this small difference is less significant than other nutritional factors. The most crucial takeaway is that basmati rice has a lower glycemic index, which is more beneficial for stable blood sugar levels and managing appetite. For optimal health benefits, choosing the whole-grain brown version of either rice will provide more fiber, vitamins, and minerals. Personal preference in flavor and texture, along with dietary goals, should guide your final decision between these two popular rice varieties.

Sources

• K-Agriculture. (2025, September 30). 7 Main Differences Between Basmati Vs Jasmine Rice.
• Redcliffe Labs. (2025, April 14). How Many Calories Are in 100g of Rice? A Complete Guide by Type.
• WebMD. (2024, September 24). Health Benefits of Basmati Rice.
• FatSecret. (2020, May 13). Calories in Jasmine Rice (Cooked).
• greedy-panda.com. (2024, June 18). The difference between jasmine and basmati rice.
• Double Horse. (2023, December 08). Health Benefits of Basmati Rice You Need To Know.
• Fine Dining Lovers. (2021, May 10). Jasmine Rice: Everything You Need to Know.
• Medical News Today. (2021, August 19). How healthy is jasmine rice?.
• Greatist. (2024, September 13). What Is the Difference Between Jasmine and Basmati Rice?.
• Pushcoint. (2024, September 25). Basmati Rice vs Jasmine Rice: What’s the Difference?.
• Aahu Barah. (2023, July 16). Basmati Rice vs Jasmine Rice - Aahu Barah.
• Reddit. (2024, August 30). Jasmine and basmati rice: same nutritional value dry but different when cooked?.
• Reddit. (2021, July 07). Basmati v jasmine rice which is best nutritionally.

Conclusion

While a cooked serving of basmati rice might contain slightly fewer calories than jasmine rice, this small difference is less significant than other nutritional factors. The most crucial takeaway is that basmati rice has a lower glycemic index, which is more beneficial for stable blood sugar levels and managing appetite. For optimal health benefits, choosing the whole-grain brown version of either rice will provide more fiber, vitamins, and minerals. Personal preference in flavor and texture, along with dietary goals, should guide your final decision between these two popular rice varieties.

Sources

• K-Agriculture. (2025, September 30). 7 Main Differences Between Basmati Vs Jasmine Rice.
• Redcliffe Labs. (2025, April 14). How Many Calories Are in 100g of Rice? A Complete Guide by Type.
• WebMD. (2024, September 24). Health Benefits of Basmati Rice.
• FatSecret. (2020, May 13). Calories in Jasmine Rice (Cooked).
• greedy-panda.com. (2024, June 18). The difference between jasmine and basmati rice.
• Double Horse. (2023, December 08). Health Benefits of Basmati Rice You Need To Know.
• Fine Dining Lovers. (2021, May 10). Jasmine Rice: Everything You Need to Know.
• Medical News Today. (2021, August 19). How healthy is jasmine rice?.
• Greatist. (2024, September 13). What Is the Difference Between Jasmine and Basmati Rice?.
• Pushcoint. (2024, September 25). Basmati Rice vs Jasmine Rice: What’s the Difference?.
• Aahu Barah. (2023, July 16). Basmati Rice vs Jasmine Rice - Aahu Barah.
• Reddit. (2024, August 30). Jasmine and basmati rice: same nutritional value dry but different when cooked?.
• Reddit. (2021, July 07). Basmati v jasmine rice which is best nutritionally.

Frequently Asked Questions

Which rice is better for weight loss, basmati or jasmine?

For weight loss, basmati rice is generally considered better. Its lower glycemic index and higher fiber content (especially the brown variety) promote slower digestion and help you feel fuller for longer, which can aid in appetite control.

Is basmati rice or jasmine rice better for diabetics?

Basmati rice is a better choice for diabetics because it has a significantly lower glycemic index (50-58) compared to white jasmine rice (68-80, or potentially higher). This helps prevent rapid blood sugar spikes, making blood sugar management easier.

How does cooking affect the calorie difference between basmati and jasmine rice?

During cooking, basmati rice absorbs more water, which increases its volume and dilutes its calorie density. Jasmine rice absorbs less water and remains stickier, making it slightly more calorie-dense per cup when cooked.

Which rice has more fiber, basmati or jasmine?

The brown, whole-grain versions of both types have significantly more fiber than their white counterparts. Brown basmati rice is particularly high in fiber and is often cited as having more fiber than brown jasmine rice.

Is the calorie difference between basmati and jasmine rice significant?

No, the calorie difference between cooked basmati and jasmine rice is marginal. A more significant factor for dietary impact is the glycemic index and the overall nutrient profile.

Which type of rice should I choose for a low-GI diet?

Basmati rice is the recommended choice for a low-GI diet. Its lower glycemic index ensures a slower release of glucose into the bloodstream, which helps maintain more stable blood sugar levels.

Does brown rice have fewer calories than white rice?

No, brown rice typically has a similar, or sometimes slightly higher, calorie count than white rice by raw weight. However, it is a healthier choice due to its higher fiber content and nutritional value, which helps with satiety and blood sugar control.