Is jasmine rice the healthiest rice? Unpacking the nutritional truth

October 6, 2025 •

3 min read

According to the USDA, one cup of cooked white jasmine rice contains 181 calories, 39 grams of carbohydrates, and only 1 gram of fiber. This often leads to the question, is jasmine rice the healthiest rice? The answer depends on the variety and how it compares to other whole-grain options.

Quick Summary

White jasmine rice is a refined grain, similar in nutritional profile to other white rices, and is not the healthiest rice option. Whole-grain varieties, including brown jasmine rice, offer significantly more fiber and nutrients while having a lower glycemic impact.

Key Points

White vs. Brown Jasmine: White jasmine rice is a refined grain, lacking the fiber and nutrients of the whole-grain brown jasmine version.
Nutritional Similarities: White jasmine rice has a nutritional profile nearly identical to other white rice varieties, not offering a significant health advantage.
High Glycemic Index: White jasmine rice has a high GI, which can lead to blood sugar spikes, unlike whole-grain options.
Whole-Grain Benefits: Brown jasmine rice provides more fiber, protein, and antioxidants, contributing to better digestive health and sustained energy.
Consider Other Whole Grains: For the most nutrient-dense option, consider other whole grains like brown basmati or standard brown rice, which may have even more fiber.
Managing Arsenic: To minimize arsenic content, rinse rice thoroughly and cook it with excess water, then drain, regardless of the type.
Portion and Balance: The health impact of any rice depends on moderation and what it is paired with; combining rice with protein and vegetables helps balance blood sugar.

Is Jasmine Rice a Healthful Choice?

While delicious and aromatic, white jasmine rice is a processed grain. The milling process removes the husk, bran, and germ, stripping it of most of its dietary fiber, vitamins, and minerals. Nutritionally, white jasmine rice is nearly identical to other types of white rice, making it a simple carbohydrate source. A primary concern for some is its relatively high glycemic index (GI), which can cause rapid spikes in blood sugar levels, especially for individuals with diabetes. However, when consumed in moderation and paired with fiber-rich foods, it can be part of a balanced diet.

The Healthier Alternative: Brown Jasmine Rice

Fortunately, for those who enjoy the fragrant flavor of jasmine rice, a whole-grain version exists: brown jasmine rice. Unlike its white counterpart, brown jasmine rice retains the nutritious bran and germ layers, resulting in a more nutrient-dense food. This whole-grain variety offers significantly more fiber and protein, which helps slow digestion, promotes feelings of fullness, and minimizes blood sugar spikes. The bran layer also contains antioxidants and other beneficial compounds. Other pigmented varieties, such as red and black jasmine rice, also provide valuable phytonutrients and antioxidants.

Jasmine Rice vs. Other Popular Rice Types

When comparing jasmine rice to other varieties like standard long-grain brown rice or basmati rice, the key is to differentiate between refined (white) and whole-grain versions. White jasmine rice provides quick energy but lacks the fiber and micronutrients of whole grains. Standard brown rice is an unrefined grain and is generally considered more nutritious than white rice due to its higher fiber and mineral content. Basmati rice, available in both white and brown varieties, is also a long-grain rice with a lower glycemic index than jasmine rice, making it another consideration for blood sugar management.

The Nutritional Showdown


Feature	White Jasmine Rice	Brown Jasmine Rice	Standard Brown Rice
Calories (per cooked cup)	~181	~170 (per 1/4 cup dry)	~160 (per 3/4 cup cooked)
Carbohydrates (per cooked cup)	~39g	~34g (per 1/4 cup dry)	~35g (per 3/4 cup cooked)
Fiber (per cooked cup)	~1g	~2g (per 1/4 cup dry)	~1g (per 3/4 cup cooked)
Glycemic Index (GI)	High (68-80)	Moderate	Lower than jasmine
Key Nutrients	Fortified with some B vitamins and iron	Richer in fiber, magnesium, B vitamins	Higher in fiber and protein

Important Health Considerations Beyond Nutrition

When making your rice choice, nutritional content is not the only factor. The presence of inorganic arsenic, a toxic heavy metal, can be a concern in all rice due to how it's grown in water-flooded fields. Some studies suggest arsenic levels can vary by type, with brown rice sometimes containing higher amounts than white because arsenic concentrates in the bran. However, the FDA notes rice can be safely consumed as part of a balanced diet. You can reduce arsenic levels by thoroughly rinsing the rice and cooking it with a larger ratio of water, then draining the excess, similar to cooking pasta.

Making the Right Choice for Your Diet

The ideal choice of rice depends on your personal health needs and goals. For general health, increasing fiber and nutrient intake, and stabilizing blood sugar, whole-grain options like brown jasmine, standard brown rice, or basmati are superior. For athletes or individuals needing quick-digesting carbs for energy, white jasmine rice might be suitable. The key is portion control and dietary balance, ensuring rice is complemented by protein and vegetables to mitigate the effect of simple carbohydrates on blood sugar levels.

Conclusion

In short, white jasmine rice is not the healthiest rice due to its refined nature, which removes most of its fiber and key nutrients. The healthier alternative for those who enjoy its unique fragrance is brown jasmine rice, which is a whole grain packed with fiber, vitamins, and minerals. While white jasmine rice can be enjoyed in moderation as part of a balanced diet, for maximum nutritional benefit, incorporating whole-grain rice varieties is the better choice. Making the switch to brown jasmine or other whole-grain options can provide sustained energy, better digestive health, and a richer nutrient profile for a more healthful lifestyle.

For more detailed nutritional comparisons, you can visit a resource like Healthline.

Frequently Asked Questions

Yes, brown jasmine rice is a whole grain that retains the fibrous bran and nutrient-rich germ. This makes it significantly healthier, offering more fiber, protein, and minerals compared to its refined white counterpart.

White jasmine rice is nutritionally very similar to other varieties of white rice, as both are refined grains with the bran and germ removed. Therefore, white jasmine rice is not inherently better for you than other types of white rice.

Yes, white jasmine rice has a high glycemic index (GI), which means it can cause blood sugar levels to rise rapidly after consumption. Whole-grain varieties of rice, including brown jasmine, have a lower GI.

Whole-grain varieties like brown jasmine rice or standard brown rice are generally better for weight loss. Their higher fiber content helps you feel full for longer, reducing overall calorie intake. White rice is less filling and can cause blood sugar spikes.

You can reduce the amount of arsenic in rice by rinsing it thoroughly before cooking. Additionally, cooking it in a higher water-to-rice ratio (similar to how pasta is cooked) and draining the excess water can help remove more arsenic.

Yes, jasmine rice is naturally a gluten-free grain, making it a safe choice for individuals with celiac disease or gluten sensitivities.

Brown jasmine rice and standard brown rice are both nutritious whole grains, but they have slight differences. Standard brown rice is typically higher in fiber and protein, while brown jasmine rice has a lower fiber and protein content compared to standard brown rice.