Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More

Although less common, red, purple and black rice varieties are available from specialty retailers as well.

How to Cook Jasmine Rice

Tired of your jasmine rice sticking to the bottom of the pan? Master this simple cooking method for fluffy rice every time.

Melanie Fincher is a Birmingham, Alabama–based food writer who covers everything from cooking techniques to gadget reviews. She has nearly 7 years experience writing news and lifestyle content.

Published on January 11, 2021

This long-grain rice is native to Thailand, and like its floral namesake, it has a light and sweet fragrance. Buttery and fluffy, jasmine rice is a delicious accompaniment to many types of Asian cuisine. But without the proper water-to-rice ratio and cooking method, you may end up with sticky, gummy rice that sticks to the bottom of the pan. Learn step-by-step how to cook jasmine rice using your preferred method: stovetop, rice cooker, or Instant Pot.

How Long to Cook Jasmine Rice

How Long to Cook Jasmine Rice on the Stove

The traditional stovetop method might take more monitoring than fancy gadgets like a rice cooker or an electric pressure cooker, but there’s no denying it’s still the most intuitive method. Simmer jasmine rice on the stove until all the water is absorbed, or about 10 to 15 minutes. Afterwards, let the rice rest off heat for about 10 minutes.

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How Long to Cook Jasmine Rice in a Rice Cooker

Let me start by saying that cooking times may differ based on your device, so always refer to the manufacturer’s instructions. Many rice cookers have a jasmine rice pre-set. In general, it will take about 25 minutes for jasmine rice to cook in a rice cooker.

How Long to Cook Jasmine Rice in an Instant Pot

The Instant Pot really shines when it comes to staples like rice. According to Instant Pot, jasmine rice should be cooked on high pressure for 3 to 5 minutes. But keep in mind to factor in the time it takes for the Instant Pot to build pressure, and to naturally release the pressure once the timer is up. If you’re using another brand of electric pressure cooker, be sure to refer to the manufacturer’s instructions.

Water-to-Jasmine Rice Ratios

Stovetop

For the stovetop method, you’ll want to use 1 ¼ cups water for every 1 cup of rice.

Rice Cooker

Cooking times may vary depending on the manufacturer, so be sure to refer to your device’s instructions. In general, you’ll want to use 1 ½ cups water for every 1 cup of rice.

Instant Pot

According to Instant Pot, a 1:1 ratio should be used no matter what type of rice you’re cooking. Because the Instant Pot seals in the pressure, less water is lost to evaporation. For Instant Pot brand cookers, use 1 cup of water for every 1 cup of rice. For all other electric pressure cookers, refer to the instruction manual.

How to Cook Jasmine Rice 3 Ways

How to Cook Jasmine Rice on the Stovetop

1. Start by rinsing the rice to remove as much starch powder as possible — this will keep your rice from getting too gummy. Rinse in a fine mesh strainer until the water runs clear.
2. Add water and rice to a pot (using 1 ¼ cup water for 1 cup of rice). Add salt to taste.
3. Bring the water to a boil.
4. Lower the heat to low and cover the pot with a lid. Let the rice simmer until all the water is absorbed, or about 10 to 15 minutes. When checking for doneness, be sure to check the rice at the bottom of the pot, using a wooden spoon to make a well.
5. Remove the pot from heat and allow the rice to rest for 10 minutes. Fluff with a fork and serve.

How to Cook Jasmine Rice in the Rice Cooker

1. Once again, start by rinsing the rice to remove excess starch. Rinse in a fine mesh strainer until the water runs clear.
2. Add the rice and water to your rice cooker, using about 1 ½ cups of water for every 1 cup of rice (refer to manufacturer instructions). Add salt to taste.
3. Cook the rice according to the manufacturer instructions, about 25 minutes. Let the rice sit for 10 minutes after cooking.
4. Fluff the rice using a fork or wooden paddle, and serve.

How to Cook Brown Rice in the Instant Pot (Electric Pressure Cooker)

1. Begin by rinsing the rice to remove excess starch. Rinse in a fine mesh strainer until the water runs clear.
2. Add 1 cup of water for every 1 cup of rice to the inner pot. Add salt to taste.
3. Close the lid and lock. Switch the steam valve to the sealing position.
4. Using the “manual” button, cook on high pressure for 3 to 5 minutes.
5. Once the timer is up, allow the pressure to naturally release.
6. Once the float valve has dropped (meaning all the pressure has been released), remove the lid and fluff the rice with a fork or paddle.

How to Store Jasmine Rice

Dry jasmine rice should be stored in an airtight container in a cool, dry place. Once cooked, store jasmine rice in the fridge for three to five days, or freeze for up to six months. Refer to our guide on storing and reheating rice for further instruction.

Related:

• How to Cook Rice
• How to Cook Brown Rice
• Browse our entire collection of Rice Side Dish Recipes.

Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More

Earning its name from the fragrant jasmine flower, jasmine rice is an aromatic, long-grain rice that is favored for its unique taste and texture. Native to Thailand, this popular ingredient is prominent in southeast Asian cuisine and can be spotted in dishes ranging from curries to stir-fries.

In addition to being versatile and easy to prepare, jasmine rice nutrition also brings a host of nutrients to the table, including manganese, folate, selenium and iron. Plus, whole grain varieties may be associated with even more benefits, including improved heart health, decreased oxidative stress and protection against chronic disease.

What Is Jasmine Rice?

Jasmine rice is a type of long-grain rice known for its floral aroma and soft, sticky texture. Although it’s grown primarily in Thailand, Cambodia, Vietnam and Laos, jasmine rice has become a pantry staple around the globe thanks to its sweet and subtle flavor.

It’s a bit shorter and thicker than other types of rice, such as basmati, and has a clingy texture that makes it well-suited for eating with chopsticks. It also has a unique signature scent, which is due to the plant’s natural production of aromatic compounds like 2-acetyl-1-pyrroline.

This compound is also found in other foods, such as white bread and basmati rice, and is said to have a scent similar to hot buttered popcorn.

Like other types of rice, both white and brown jasmine rice are available. While white rice has undergone processing to remove the bran and germ, brown rice is a whole grain that contains all three parts of the rice grain.

Although less common, red, purple and black rice varieties are available from specialty retailers as well.

Jasmine Rice Nutrition Facts

Although the jasmine rice nutrition label can vary a bit depending on the specific variety, most types are high in carbohydrates, along with micronutrients like manganese, folate, selenium and niacin.

One cup (about 158 grams) of cooked white jasmine rice nutrition contains the following nutrients:

• 205 calories
• 44.5 grams carbohydrate
• 4 grams protein
• 0.5 grams fat
• 0.5 grams dietary fiber
• 0.7 milligrams manganese (37 percent DV)
• 91.6 micrograms folate (23 percent DV)
• 11.9 micrograms selenium (17 percent DV)
• 2.3 milligrams niacin (12 percent DV)
• 1.9 milligrams iron (11 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 68 milligrams phosphorus (7 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 19 milligrams magnesium (5 percent DV)
• 0.8 milligrams zinc (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

Compared to white rice, the brown jasmine rice nutrition profile is lower in calories and contains a bit more fiber, calcium and iron.

Health Benefits

Is jasmine rice healthy? While it is high in carbs and calories, it is associated with several health benefits when enjoyed in moderation as part of a balanced diet.

1. Good Source of Iron

With 11 percent of the daily recommended value packed into a single serving, jasmine rice is a great source of iron. Iron is an important mineral that is involved in a number of metabolic processes in the body, including DNA synthesis, oxygen transport and red blood cell production.

A deficiency in this key nutrient can lead to iron deficiency anemia, a condition characterized by symptoms like weakness, fatigue and brittle nails. Including a variety of iron-rich foods in your diet can help boost your intake and prevent against this common condition.

2. High in Antioxidants

The jasmine rice nutrition profile contains a wealth of antioxidants, which are compounds that help fight free radicals and protect against oxidative stress and cell damage. Each serving is especially high in manganese, an essential mineral that acts as an antioxidant and plays a key role in health and disease.

Certain varieties like red, purple and black rice may be even higher in disease-fighting antioxidants. A 2014 in vitro study out of Thailand, for example, found that red jasmine rice could help decrease cancer cell growth, thanks to its content of beneficial compounds, such as phenolics, oryzanol, tocotrienol and tocopherol.

3. May Promote Heart Health

Brown jasmine rice is considered a whole grain, meaning it contains all three parts of the rice kernel. Some studies show that including a few servings of whole grains in your diet could help enhance overall heart health.

According to one large review of 45 studies, eating at least three servings of whole grains per day was linked to a lower risk of heart disease. What’s more, other research shows that whole grain consumption could be tied to a lower risk of stroke as well.

Another major difference between brown jasmine rice vs. white rice is the fiber content. Because brown rice contains more fiber, it could potentially help decrease levels of cholesterol and blood pressure, two major risk factors for heart disease.

4. Could Help Combat Cancer

Promising research suggests that consuming more whole grains like jasmine rice and brown rice could possibly help reduce the risk of cancer. In fact, one paper published in Nutrition Reviews compiled the results of 20 studies and found that six showed that whole grain intake was associated with a significantly lower risk of developing cancer over time.

Brown rice contains a higher amount of fiber, which may also beneficial against certain types of cancer. In fact, studies show that increasing your intake of fiber may be linked to a lower risk of colorectal, ovarian, head and neck, and breast cancers.

5. Promotes Healthy Pregnancy

The jasmine rice nutrition profile is brimming with folate, knocking out nearly a quarter of the recommended daily value in a single cup. Folate, also known as vitamin B9, becomes especially important during pregnancy as it plays a central role in fetal growth and development.

Within the past few decades, food manufacturers have begun adding folate to enriched foods such as pasta, rice, bread and other grains. This can help protect against neural tube defects in infants, which is a type of birth defect that affects the brain, spine or spinal cord.

How to Make It (Plus Other Recipes)

There are several different methods for how to cook jasmine rice, but most generally involve adding the rice to water, bringing it to a boil and then letting it simmer for around 15 minutes or until all of the water is absorbed. As a general rule of thumb, you should use about 1.5 cups of water for each cup of rice, but you can also adjust depending on how soft you like it.

You can swap jasmine rice in for other types of rice in many of your favorite recipes, including stir-fries, soups and side dishes. It also works well paired with curries or used as a base for fried rice or rice bowls.

Need a bit more inspiration? Here are a few delicious jasmine rice recipe ideas that you can try at home:

• Coconut Jasmine Rice
• Healing Chicken and Rice Soup
• Turmeric Jasmine Rice
• Slow Cooker Chicken Coconut Curry
• Fiesta Rice

Risks and Side Effects

While jasmine rice can be an excellent addition to a balanced diet for most, there are some risks and side effects that need to be considered as well.

For starters, it’s best to opt for brown jasmine rice over white rice whenever possible. Not only is brown rice much less processed, but it also retains a higher amount of fiber and beneficial nutrients.

Because there are a relatively high amount of jasmine rice calories and carbs in each serving, it’s important to enjoy in moderation as part of a balanced diet. Be sure to also round out your meal by pairing rice with plenty of fruits, veggies, protein foods and healthy fats.

Additionally, rice plants tend to absorb more arsenic than other food crops, which may be a concern if rice is a regular part of your meal plan. While one paper published in Environmental Health Perspectives did note that aromatic varieties like jasmine and basmati rice tend to contain the lowest amount, it’s best to alternate rice with other whole grains in your diet, such as quinoa, couscous or farro.

Although jasmine rice is naturally gluten-free, it’s important to check the label carefully if you have celiac disease or a sensitivity to gluten and look for products that are certified gluten-free. Some flavored rice mixes may contain flavorings, thickeners or additives that contain gluten.

Other products may also be manufactured in facilities that process ingredients with gluten, which can increase the risk of cross-contamination.

Finally, some people may be allergic to jasmine rice and may experience symptoms like rashes, nausea or hives after consumption. If you notice any of these side effects after eating rice, discontinue use immediately and talk to your doctor.

Conclusion

• What is jasmine rice? Jasmine rice is a type of aromatic rice known for its sweet flavor, floral aroma and soft yet sticky texture.
• Similar to basmati rice, jasmine rice contains a compound called 2-acetyl-1-pyrroline, which is responsible for its distinct aroma. However, there are several differences between basmati vs. jasmine rice in terms of appearance and texture.
• Is jasmine rice good for you? The organic jasmine rice nutrition facts boast a high amount of important nutrients, such as iron, manganese, folate and selenium.
• Brown jasmine rice is also rich in antioxidants and could help improve heart health, reduce the risk of cancer and supply several nutrients to support a healthy pregnancy.
• However, rice is generally high in carbs and calories and may contain arsenic. Therefore, it’s best to enjoy whole grain varieties in moderation as part of a healthy diet.

Popular Nutrition Posts

What Is Jasmine Rice?

A Guide to Buying, Cooking, and Storing Jasmine Rice

A restaurateur and food writer, Saad Fayed has published hundreds of recipes and articles about Middle Eastern cuisine.

Updated on 09/20/22

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Do you love rice but get bored using the same white or brown varieties in every dish? If so, it’s time you discovered the beauty of jasmine rice.

Jasmine rice is a long-grain variety of Oryza sativa, commonly known as Asian rice, that grows mostly in Thailand, Cambodia, Laos, and Vietnam. It’s widely consumed throughout Asia, India, and the Middle East, where rice is a main staple of the diet and plays a central role in almost every meal. It is also exported throughout the world and represents an important economic commodity for the countries that produce it. Jasmine rice has a unique aroma, flavor, and texture that distinguishes it from every other type of rice.

Fast Facts

· Shelf life: Very long, but best consumed young

· Also known as: Fragrant rice

· Varieties: White, brown, and black

· Origin: Primarily Thailand, Laos, Cambodia, and Vietnam

· Aroma: Floral and buttered popcorn

Jasmine Rice vs. Basmati Rice

Jasmine rice is sometimes called “fragrant rice,” and the fresher it is, the more aromatic it will be. It gets the name “jasmine,” however, not from its fragrance but from its color, which resembles the color of a jasmine flower. You may notice that it is very similar to basmati, another long-grain variety that is the most widely used rice in India and Pakistan. But jasmine rice does not have as strong a flavor or as firm a texture as basmati, and basmati does not have as pronounced an aroma or as fine a grain as jasmine. Jasmine rice is the one to use when you want rice with a sweet and nutty flavor, a distinctive aroma, and delicate consistency.

Varieties

The vast majority of jasmine rice is the polished white version, with the hull and all of the bran removed. However, as with most types of rice, there is also a brown version of jasmine that is hulled but still has the bran, and there is even a rare black jasmine. All three have the same basic characteristics of pronounced aroma and nutty flavor. The brown jasmine, however, has more vitamins, fiber, and antioxidants due to the bran. Some people maintain that black jasmine rice is nicknamed forbidden rice because it was reserved exclusively for the nobility and upper classes, and forbidden to everyone else. Black jasmine rice has significantly higher amounts of protein, iron, and fiber than both the brown and white versions, and it is also much higher in anthocyanins.

Jasmine Rice Uses

The type of jasmine rice you use and what you are using it for—side dish or in a soup or stir-fry—will determine how best to use the rice. Brown jasmine rice should be presoaked in warm water for a longer period of time in order to soften the bran. Black jasmine, on the other hand, is best steamed or, if boiling, rinsed rather than soaked in order to retain more of its distinctive color. Brown and black versions will require longer cooking time, and both pair best with richer, earthier foods because they have more body and less delicacy than the white version.

How to Cook With Jasmine Rice

Cooking jasmine rice is just as easy as cooking any other variety. Ideally, jasmine rice should be steamed rather than boiled to retain its fluffy texture, but it can successfully be boiled as well. If you do boil it, use slightly more water than rice—the standard ratio is 1.5 parts water to 1 part rice. Bring the rice and water to a boil together, then lower the heat to a simmer, cover, and cook gently until all the water is absorbed. Jasmine rice can also be prepared in a rice cooker.

Whichever method you use, jasmine rice should be rinsed or even presoaked before cooking. Soaking the rice beforehand will significantly decrease the cooking time.

Jasmine rice is a great base for stir-fries or as a side dish for grilled, fried, or slow-cooked food like roasts and stews. If you are using it for fried rice, you might find it a bit soggy if freshly cooked, so for this type of preparation, cook the rice a day or so before and refrigerate until needed. If you plan to use jasmine rice in soups, leave it a bit dryer by using less water when cooking it.

What Does It Taste Like?

Jasmine rice has a sweet and nutty flavor and a distinctive aroma of buttered popcorn and fragrant flowers. It does not stick together the way many other glutinous “sticky” varieties do, and has a light, fluffy, delicate texture. It pairs beautifully with the spices used in many Asian and Middle Eastern dishes, and is the rice most commonly used in Persian (Iranian) cuisine.

Jasmine Rice Substitute

If jasmine rice is not available, basmati is the closet substitute, but almost any other long-grain rice will do. However, the flavor, aroma, and texture will be different.

Jasmine Rice Recipes

Whether you are using it in a stir-fry, as a side, or in a soup, jasmine rice will lend its special qualities to whatever you prepare. Just remember to rinse or soak it first and, if it is going to be further cooked in a stir-fry or soup, use a bit less water when cooking so the rice is slightly undercooked.

• Coconut-Infused Jasmine Rice
• Stir-Fried Jasmine Rice With Kale
• Thai Curry Chicken With Jasmine Rice

Where to Buy Jasmine Rice

Jasmine rice can be found at most supermarkets, Middle Eastern and Asian grocers, or through online vendors. Most any outlet that sells rice should carry jasmine rice as well. If you are looking for the more unusual brown jasmine rice or the even rarer black version, you will have to look in specialty food shops or online specialty vendors.

Note: Many purveyors sell rice in large bags and some even sell it in bulk. Larger quantities usually mean lower cost by weight, and rice can theoretically be stored forever. However, one of the unique features of jasmine rice is its aroma, and this fades over time, especially if you are frequently opening and closing the container, exposing the rice to air. Therefore, the fresher the rice is, the more aromatic it will be. Some aroma fanatics even seek out “vintage” jasmine rice, where the best vintage in this case is the one from the most recent harvest. If, on the other hand, you are a bargain fanatic and come across a too-good-to-pass-up deal on a larger quantity, divide the contents into individual quart-sized airtight containers and keep them closed until needed.

Storage

The best way to store jasmine rice is to put it in a plastic bag, place the sealed bag in an airtight container, and keep it in a cool, dry place. Stored in this way, the rice can last indefinitely; however, the sooner you use it, the more aromatic it will be.

Article Sources

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1. Pedro, Alessandra Cristina et al. Extraction of anthocyanins and polyphenols from black rice (Oryza sativa L.) by modeling and assessing their reversibility and stability.Food chemistry vol. 191 (2016): 12-20. doi:10.1016/j.foodchem.2015.02.045