Jasmine rice is a popular long grain white rice that originates from Thailand. It is known for its pleasant aroma and fluffy texture when cooked. Many people enjoy eating jasmine rice but may wonder how many calories it contains, especially if they are monitoring their calorie intake. In this comprehensive 5000 word article, we will provide a detailed look at the calories in jasmine cooked rice and factors that affect the calorie content.
How Many Calories are in 1 Cup of Cooked Jasmine Rice?
The calorie content of cooked jasmine rice can vary depending on a few factors, but generally 1 cup (158g) of cooked jasmine rice contains around:
- 205 calories
The exact calories can range from 190-220 calories per cup depending on factors like:
- Dry vs wet measuring cup
- How much water is absorbed during cooking
- Brand of rice
On nutrition labels, cooked jasmine rice is listed as having approximately 160 calories per 100g, or 205 calories per cup (158g).
This calorie count is for plain cooked jasmine rice made from dry rice that has been boiled. The calorie content may be higher if oil, butter or other ingredients are added during cooking.
Calories in Jasmine Rice Versus Other Rice Types
How does the calorie content of cooked jasmine rice compare to other types of rice?
Here is an overview of the calories in 1 cup of cooked rice for different varieties:
| Rice Type | Calories per Cup |
|---|---|
| Jasmine rice | 205 calories |
| Basmati rice | 205 calories |
| Long grain white rice | 242 calories |
| Medium grain white rice | 242 calories |
| Short grain white rice | 242 calories |
| Brown rice | 216 calories |
| Wild rice | 166 calories |
As you can see, jasmine rice and basmati rice are very similar in calories and contain slightly fewer calories per serving compared to most other white and brown rice varieties.
The exception is wild rice, which contains significantly fewer calories at just 166 calories per cooked cup.
So if you are looking for a lower calorie option, wild rice would be your best bet. But jasmine and basmati rice make great alternatives to typical long, medium or short grain white rices.
Nutritional Profile of Jasmine Rice
Now that we know the calorie count, let’s take a look at the full nutritional profile of cooked jasmine rice.
Here are the nutrients found in 1 cup (158g) of cooked jasmine rice:
| Nutrient | Amount |
|---|---|
| Calories | 205 |
| Protein | 4.3g |
| Carbohydrates | 44.2g |
| Fat | 0.4g |
| Fiber | 0.6g |
| Sugar | 0g |
| Calcium | 3mg |
| Iron | 0.8mg |
| Potassium | 35mg |
| Sodium | 1mg |
As you can see, jasmine rice is low in fat, sodium and sugar. Its main nutritional value comes from carbohydrates and a small amount of fiber and protein.
It also contains some minerals like calcium, iron and potassium, but not very high amounts.
Overall, jasmine rice is a good source of energy from its carbohydrate content. But it does not offer much in the way of vitamins, minerals or protein compared to other whole grains.
Factors That Affect the Calories in Cooked Jasmine Rice
Now that we know the typical calories in jasmine rice, let’s take a look at some of the factors that can cause the calorie count to vary.
Serving Size
The first factor is simply the serving size of rice.
The calorie counts given are based on 1 cup (158g) of cooked rice. So if you eat a larger portion, say 1.5 cups or 2 cups, the calories will increase accordingly.
Here are the estimated calories for different serving sizes:
| Amount | Calories |
|---|---|
| 1/4 cup jasmine rice | 51 calories |
| 1/2 cup jasmine rice | 103 calories |
| 3/4 cup jasmine rice | 154 calories |
| 1 cup jasmine rice | 205 calories |
| 1.5 cups jasmine rice | 307 calories |
| 2 cups jasmine rice | 410 calories |
So keep portion sizes in mind if you are tracking your calorie intake. Measure out the rice rather than estimating, especially if eating a larger portion.
Dry vs Wet Measurement
Another factor that can alter the calories is whether the cup of rice was measured dry or after cooking.
Dry rice (uncooked) is less dense than cooked rice, so 1 cup dry will make more cooked rice than 1 cup cooked.
Here is a comparison:
| Measurement | Calories |
|---|---|
| 1 cup dry jasmine rice | 670 calories |
| 1 cup cooked jasmine rice | 205 calories |
As you can see, 1 cup of uncooked jasmine rice contains significantly more calories than 1 cup cooked.
This is because dry rice expands in size and weight after cooking. The 205 calories is based on 158g of cooked jasmine rice.
So be sure to note whether a recipe or calorie count refers to dry or cooked rice measurements to get an accurate calorie estimate.
Cooking Method
The cooking method can also impact the calorie content.
Plain jasmine rice made by boiling or steaming has the lowest calories.
If you add oil, butter or other fats during cooking, the calories will increase.
For example, here are the approximate calories for 1 cup of jasmine rice cooked in different ways:
| Cooking Method | Calories |
|---|---|
| Boiled/steamed | 205 calories |
| Fried rice with 1 tsp oil | 235 calories |
| Rice pilaf with 1 tbsp butter | 275 calories |
As a general rule, plain boiled or steamed jasmine rice will be lowest in calories, while fried rice or rice cooked in oil, butter or other fats will be higher in calories.
Brand of Rice
Different brands of jasmine rice may also have slightly different calorie contents.
For instance, Lundberg’s organic jasmine rice has 190 calories per cooked cup, while other brands like RiceSelect and Dynasty have 205-220 calories.
The growing conditions, processing method and ingredients can all impact the nutrition profiles between brands.
The differences are usually small, but may be something to consider if tracking calories closely. Checking the nutrition labels of your specific rice brand can give you the most accurate calorie information.
Tips for Serving Jasmine Rice as Part of a Healthy Diet
Here are some tips for enjoying jasmine rice as part of a healthy, balanced diet:
– Stick to reasonable portion sizes like 1 cup or less per meal
– Measure rice after cooking rather than dry to get accurate calorie counts
– Choose plain boiled or steamed rice over fried rice or rice cooked in fat
– Pair rice with lean proteins and vegetables for balanced nutrition
– Choose brown jasmine rice for a higher fiber option
– Rinse rice before cooking to remove excess starch for fluffier grains
– Reheat leftover rice properly to reduce risk of bacteria growth
– Enjoy rice in moderation as part of an overall healthy eating pattern
Health Benefits of Jasmine Rice
In addition to being relatively low in calories, jasmine rice also offers some potential health benefits.
Here are a few of the top health benefits associated with jasmine rice:
May Help Control Blood Sugar
Compared to other types of white rice, jasmine rice has a slightly lower glycemic index. This means it does not raise blood sugar levels as quickly after eating.
The glycemic index of jasmine rice ranges from 68-80, while regular long grain white rice is around 89.
The lower glycemic impact may help control blood sugar, especially for those with diabetes.
Good Source of Energy
With over 40 grams of carbohydrate per cooked cup, jasmine rice is an excellent source of energy.
Carbs are the body’s main energy source and rice can provide long-lasting fuel for physical activity.
Promotes Satiety
Thanks to its combination of protein, fat, carbs and fiber, jasmine rice is very satiating and helps you feel full. It can aid weight loss by controlling hunger and reducing overall calorie intake.
One study found that jasmine rice increased feelings of fullness more than other rice varieties.
May Lower Cholesterol
Some research indicates that jasmine rice contains compounds that can help reduce LDL “bad” cholesterol levels in the body.
One specific compound is gamma-oryzanol, which may have a cholesterol lowering effect.
Contains Antioxidants
In addition to various minerals and B vitamins, jasmine rice provides antioxidants.
Antioxidants help protect against cellular damage from harmful free radicals. This may reduce inflammation and protect against certain diseases.
So in moderation, jasmine rice can be part of an antioxidant-rich diet.
Conclusion
In summary, cooked jasmine rice nutrition typically provides around 205 calories per 1 cup serving. This calorie count may vary between 190-220 calories depending on the brand of rice, serving size, dry vs wet measuring cup used, and cooking method.
Jasmine rice is relatively low in fat but high in carbohydrates and contains small amounts of protein and fiber. It can be part of a healthy diet in moderation and offers benefits like better blood sugar control, increased satiety, and antioxidants.
To keep calories in check, pay attention to portion sizes and preparation methods. Aim for 1 cup or less per meal and enjoy jasmine rice alongside lean proteins, veggies and healthy fats as part of a balanced eating pattern.
