Which has more fiber, brown rice or jasmine rice?

November 25, 2025 •

3 min read

According to the Mayo Clinic, a single cup of cooked brown rice provides approximately 3.5 grams of fiber, a stark contrast to white jasmine rice. So, which has more fiber, brown rice or jasmine rice, and what do these differences mean for your health?

Quick Summary

Brown rice is a whole grain that retains its fibrous bran and germ layers, containing significantly more dietary fiber than refined white jasmine rice. The milling process removes most nutrients from jasmine rice, leaving brown rice as the more fiber-rich option.

Key Points

Brown Rice Has More Fiber: As a whole grain with its bran and germ intact, brown rice contains several times more dietary fiber than refined white jasmine rice.
Whole Grain vs. Refined Grain: The key difference is processing; brown rice is minimally processed, while jasmine rice is polished, which removes the fibrous outer layers.
Supports Digestive Health: The higher fiber content in brown rice aids in regular bowel movements and promotes a healthy gut microbiome.
Better Blood Sugar Control: Brown rice has a lower glycemic index than white jasmine rice, leading to a slower and more stable release of energy.
Rich in Additional Nutrients: Beyond fiber, brown rice is also a better source of magnesium, manganese, selenium, and B vitamins compared to jasmine rice.
Consider Brown Jasmine Rice: If you prefer the fragrant flavor of jasmine rice but want more fiber, brown jasmine rice is a better option than white jasmine, though typically still lower in fiber than regular brown rice.

The Fundamental Difference: Whole Grain vs. Refined Grain

The most important distinction between brown rice and traditional white jasmine rice lies in how they are processed. Brown rice is a whole grain, meaning only the outermost hull is removed during milling. This leaves the nutrient-dense bran and germ intact. In contrast, white jasmine rice is a refined grain, stripped of its bran and germ through a more extensive polishing process, which removes much of the fiber, vitamins, and minerals. This processing gives jasmine rice its signature soft, delicate texture and floral aroma, but sacrifices nutritional density for palatability and extended shelf life.

The Fiber Face-Off: Brown Rice Takes the Lead

When comparing the standard, long-grain versions of these two types of rice, the difference in fiber content is significant. For an average one-cup serving of cooked rice, brown rice contains several times more dietary fiber than white jasmine rice. This fiber is crucial for several bodily functions, including aiding digestion and promoting satiety. The higher fiber content is a direct result of brown rice being a whole grain, with the fibrous bran layer intact. While brown jasmine rice does exist and contains more fiber than its white counterpart, it still generally has a bit less fiber than regular long-grain brown rice.

Comparison Table: Brown Rice vs. White Jasmine Rice (per 1 cooked cup)


Nutrient	Brown Rice (cooked)	White Jasmine Rice (cooked)
Dietary Fiber	~3.2-3.5 g	~0.6-1.0 g
Carbohydrates	~45-52 g	~45-53 g
Calories	~215-250 kcal	~205-240 kcal
Protein	~4.5-5.5 g	~4.0-4.5 g
Magnesium	Higher	Lower
Manganese	Significantly Higher	Lower
Glycemic Index	Lower (~65)	Higher (~73)

Beyond Fiber: The Nutritional Nuances

While fiber is a key metric, the nutritional disparities between brown and white jasmine rice extend further. As a whole grain, brown rice is richer in various vitamins and minerals, particularly magnesium, manganese, selenium, and certain B vitamins. These nutrients are vital for energy production, bone development, and antioxidant protection. White rice often has these nutrients added back in through a process called fortification, but the amounts can vary and don't replace all the beneficial compounds lost during milling. Brown rice also contains beneficial antioxidants, such as phenols and flavonoids, which help combat oxidative stress and inflammation.

The Impact on Digestion and Health

The higher fiber and whole-grain status of brown rice offer tangible health advantages. The slower digestion of brown rice's complex carbohydrates, aided by its fiber, prevents rapid blood sugar spikes, making it a better choice for blood sugar management. This is reflected in its lower glycemic index compared to white jasmine rice. This stable energy release is also beneficial for sustained energy levels. Additionally, the insoluble fiber in brown rice promotes regular bowel movements and gut health. For weight management, brown rice's fiber helps increase feelings of fullness, which can lead to consuming fewer calories overall. Conversely, for individuals with certain digestive conditions like IBD or during a flare-up, the lower fiber content of white jasmine rice may be easier on the system.

Which Rice Is Right For Your Plate?

The choice between brown and jasmine rice depends on your specific dietary goals and health needs. If you are aiming to increase your fiber intake, improve blood sugar control, and boost overall nutrient consumption, brown rice is the clear winner. Its whole-grain properties provide a more nutrient-dense option for most people. If you have specific digestive issues that require a low-fiber diet or simply prefer the soft texture and aroma for a particular recipe, white jasmine rice can be a part of a balanced diet, especially when paired with other fibrous foods like beans or vegetables to create a more nutrient-dense meal. Ultimately, both can fit into a healthy diet, but brown rice offers a more robust nutritional profile. Learn more about the importance of whole grains from the Whole Grains Council at https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products/fiber-whole-grains.

Conclusion: A Clear Fiber Champion

In the competition for dietary fiber, brown rice easily surpasses white jasmine rice due to its status as a whole grain. By retaining the bran and germ layers, brown rice offers substantially more fiber, along with a wider array of vitamins, minerals, and antioxidants. While white jasmine rice provides an easily digestible source of carbohydrates, brown rice delivers more comprehensive health benefits, supporting everything from digestive health to blood sugar regulation. For most people, incorporating brown rice into their diet is an effective way to boost fiber intake and overall nutrition.

Frequently Asked Questions

Yes, white jasmine rice contains a very small amount of fiber, typically less than 1 gram per cooked cup. However, this is significantly less than the fiber found in brown rice.

No, while brown jasmine rice has more fiber than white jasmine rice because it's a whole grain, it can still have a different nutritional profile than standard long-grain brown rice. Standard brown rice may contain slightly more fiber.

Brown rice is generally better for weight loss due to its higher fiber content, which helps increase feelings of fullness and can reduce overall calorie intake. Some studies have linked brown rice consumption with lower body weight.

White rice is not necessarily unhealthy and can be part of a balanced diet. However, since it is refined, it has fewer nutrients and less fiber than brown rice. Pairing it with fibrous vegetables and lean proteins can create a more balanced meal.

For most people, the fiber in brown rice is beneficial for digestion. However, for individuals with certain conditions like Irritable Bowel Syndrome (IBS) or during a flare-up, a lower-fiber option like white jasmine rice might be easier to digest.

The nutty flavor and chewy texture of brown rice are a direct result of it being a whole grain. The bran layer contains more of the natural oils and nutrients that contribute to these characteristics.

To ensure you are buying a whole-grain product, check the ingredients list. The word 'whole' should be listed before the grain, such as 'whole wheat' or 'whole grain brown rice.' You can also look for the Whole Grain Stamp.