Is Jasmine Rice the Healthiest White Rice?

November 7, 2025 •

4 min read

While many assume an aromatic grain like jasmine rice holds a nutritional edge, research shows that white jasmine rice is nutritionally similar to other types of white rice, making it not significantly healthier by default. Its appeal lies more in its unique aroma and fluffy texture than a superior nutrient profile.

Quick Summary

Nutritionally, white jasmine rice is comparable to other white rice varieties, lacking significant fiber and nutrients removed during processing. A healthier option is brown jasmine rice or incorporating cooking methods that increase resistant starch.

Key Points

Nutritional Equivalence: White jasmine rice is not inherently healthier than other types of white rice, as the milling process strips most varieties of their most nutritious components.
Whole Grain Advantage: For superior nutrition, choose brown jasmine rice, which retains its bran and germ, providing more fiber, vitamins, and minerals.
Glycemic Index Matters: Some white rice varieties, like basmati, have a lower glycemic index than jasmine, which is a better option for managing blood sugar levels.
Boost Resistant Starch: A simple trick to increase the resistant starch (a type of fiber) in any white rice is to cook it with coconut oil, cool it in the fridge overnight, and then reheat it.
Balance Your Plate: Rather than focusing solely on the type of rice, build healthier meals by pairing it with lean proteins, plenty of vegetables, and healthy fats.
Portion Control is Key: As a refined carbohydrate, white jasmine rice is best consumed in moderation as part of a varied and balanced diet.

The Nutritional Reality of White Jasmine Rice

At a fundamental level, all white rice, including jasmine, is a refined grain. The milling process removes the outer husk, bran, and germ, which are the most nutrient-dense parts of the rice kernel. This stripping leaves behind primarily the starchy endosperm, making the nutritional content of most white rice varieties very similar. As a result, white jasmine rice, while beloved for its fragrant aroma and soft texture, does not offer a significant health advantage over other white rice types in its basic form. Many white rice products sold in the U.S. are enriched with vitamins and minerals like iron, niacin, and thiamine to replace some of the nutrients lost during milling, but even this enrichment doesn't make it a nutritional powerhouse compared to whole grains.

Jasmine Rice vs. Other White Rice Varieties: A Comparison

While the nutritional differences between white rice varieties are often minimal, there are subtle variations, particularly concerning the glycemic index (GI), which measures how quickly a food raises blood sugar. Basmati rice, for instance, generally has a lower GI than jasmine rice.


Feature	White Jasmine Rice	White Basmati Rice	Regular Long-Grain White Rice
GI	Higher (often cited ~68-80)	Lower (~57-67)	Higher (similar to jasmine)
Calories (per cup cooked)	Approx. 181-246 kcal	Approx. 191-238 kcal	Approx. 160-242 kcal
Fiber (per cup cooked)	Approx. 1 gram	Approx. 1 gram	Approx. 1 gram
Key Difference	Fragrant, slightly sticky texture	Fluffy, separate grains, nuttier flavor	Bland flavor, versatile
Nutritional Profile	Very similar to standard white rice	Very similar to standard white rice	Base comparison point

Why Brown is Better: Whole-Grain Options

For those seeking a healthier rice option, the color makes all the difference. Brown jasmine rice, and other brown rice varieties, are whole grains that retain the fiber-rich bran and the nutrient-packed germ.

Benefits of brown jasmine rice include:

Higher Fiber Content: The extra fiber aids digestion, promotes gut health, and helps you feel full for longer, which can assist with weight management.
More Nutrients: It contains more B-vitamins, iron, magnesium, and selenium compared to its white counterpart.
Lower Glycemic Index: Because of the higher fiber, brown rice is digested more slowly, causing a gentler rise in blood sugar.
Antioxidants: Whole-grain varieties contain beneficial plant compounds with antioxidant properties.

Boost Health with Smarter Cooking Methods

Regardless of the type, you can enhance the nutritional value of any white rice through a simple cooking technique that increases its resistant starch content. Resistant starch is a type of fiber that isn't digested in the small intestine but instead ferments in the large intestine, feeding beneficial gut bacteria.

The Process for Boosting Resistant Starch (ACS Method):

Add a teaspoon of coconut oil per half-cup of raw rice when cooking.
After cooking, refrigerate the rice for at least 12 hours.
Reheat the rice when you are ready to eat. The resistant starch formed during cooling will remain.

This method has been shown to reduce the calorie count and lower the glycemic impact of the rice.

How to Make Any White Rice Healthier

Beyond special cooking methods, pairing white rice correctly can turn it into a balanced, nutritious meal. Remember that rice is just one component of a healthy diet, and the overall meal composition matters most.

Here are some simple ways to make your white rice healthier:

Add Protein: Mix in lean protein sources like grilled chicken, fish, tofu, or black beans to increase satiety and slow down sugar absorption.
Mix in Vegetables: Stir-fry cooked rice with colorful vegetables like bell peppers, broccoli, and spinach to add fiber, vitamins, and minerals.
Use Healthy Broths: Cook your rice in bone broth instead of water for added nutrients and deeper flavor.
Incorporate Healthy Fats: Drizzle with a little olive oil or add avocado to a rice bowl to help with the absorption of fat-soluble vitamins.

Conclusion: It's More Than Just the Grain

So, is jasmine rice the healthiest white rice? In its standard white form, no. It is nutritionally equivalent to other refined white rice varieties, and more health-conscious alternatives like basmati (with a lower GI) or any brown rice offer more benefits. The key to making any rice a healthy part of your diet lies not in the type of white rice, but in cooking methods that increase resistant starch and, most importantly, in how you pair it with other nutrient-rich foods. A well-balanced meal with vegetables, lean protein, and portion control can make white rice a perfectly healthy component of your diet, enjoying its unique flavor without sacrificing nutrition.

Key Takeaways

Not Healthier Than Other White Rice: White jasmine rice is nutritionally comparable to other white rice varieties, containing similar amounts of carbohydrates, protein, and fiber.
Brown Rice is Superior: Opting for brown jasmine rice provides significantly more fiber, vitamins, and minerals because it is a whole grain.
Basmati Has a Lower GI: Among white rice options, basmati typically has a lower glycemic index, leading to smaller blood sugar spikes.
Cooking Matters: Cooling cooked rice and reheating it increases resistant starch, a fiber-like carb that benefits gut health and reduces the glycemic response.
Pairing is Crucial: The overall health of your meal depends on what you eat with your rice. Adding lean protein, vegetables, and healthy fats creates a balanced, nutrient-dense dish.
Practice Portion Control: As with any carbohydrate-dense food, enjoying white rice in moderation is key to maintaining a healthy diet.

Frequently Asked Questions

Yes, brown jasmine rice is a whole grain that retains its fiber-rich bran and germ, offering more fiber, vitamins, and a lower glycemic index than white jasmine rice.

While nutritionally similar in their white forms, white basmati rice generally has a lower glycemic index than white jasmine rice, making it a slightly better choice for blood sugar management.

You can make white rice healthier by increasing its resistant starch through cooking and cooling, or by pairing it with other nutrient-dense foods like vegetables, lean protein, and legumes.

Yes, white jasmine rice has a medium-to-high glycemic index, meaning it can cause a significant spike in blood sugar, especially if consumed in large quantities. The brown version is less likely to cause this.

Rinsing white rice can remove excess starch, resulting in fluffier grains. For enriched rice, rinsing can wash away some of the added water-soluble vitamins, but rinsing is also recommended to remove arsenic.

Yes, cooling and reheating cooked starchy foods like rice transforms some of the starch into resistant starch, a fiber that feeds good gut bacteria and helps regulate blood sugar.

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