Is Jasmine Rice Healthy? The Answer Revealed!

a cup of ready Jasmine rice

Is Jasmine rice healthy? In this Fad laden world where one is calculative about the nutrient value of the food we eat, speculative about the contaminants, cautious about the carb/protein intake and of course secretly slave to one’s palate, how do you decide which rice is good for you?

Is the wheat better source of carbs than rice? What are the different varieties of rice? Is brown rice better than White? Are there different varieties of rice and how does one decide which is better?

What if there is a variety of rice which is healthy, has high protein content, is less sticky and easy to cultivate in drier climates (you read that right, a rice variety which cultivates better in arid climate breaking the rules of conventional paddy farming) and above all, the rice is so good that it won “World’s Best Rice Award” at the World Rice Convention in 2017! Intrigued yet? Read on.

Is Jasmine Rice Healthy? Let Us Find Out The Health Benefits Of Jasmine Rice

  1. Jasmine rice facilitates repair and growth of muscles.

One serving of Jasmine rice can be considered as healthy as it has about five grams of protein. In conclusion, this is equivalent to 10% Recommended Daily Allowance (RDA).

Protein repairs the worn-out muscles and so helps in recovering them. In addition, it is also the basic building block of the body.

Protein keeps the body healthy and able.

  1. Jasmine rice helps keep the body fine-tuned.

Minerals and vitamins are needed in very minimal quantities. However, they are essential to keep the life process going on in the body.

Many biochemical reactions need these minerals and vitamins to keep their reactions running. In addition, Jasmine rice also provides such micro-nutrients in small quantities.

  1. The brown Jasmine rice has phytonutrients and in addition the antioxidants in small measures. In other words, the phytonutrients help the body to detox.

It also boosts the immunity system and in addition repairs the DNA.

In conclusion, the antioxidants keep the body cells safe from free radicals.

Is Jasmine Rice Healthy: Jasmine Rice Nutrition

brown rice

Jasmine rice is nutritious and therefore better than regular white rice. In other words, it has essential nutrients needed by the body. However, the brown Jasmine rice is still better than white Jasmine rice.

Let us, therefore, see how Jasmine rice provides nutrition to our body and keeps it healthy.

  • Jasmine rice is a source of good energy.

One serving of rice is made from 1/4 cup dry rice. Therefore this serving size generates 160 calories of energy in our body.

The human body breaks down the 35 grams of carbohydrate present in one serving into sugar and in other words this sugar powers the mind and body.

The carbohydrate in the rice is quickly broken down into sugar and in addition in calories and therefore it is an instant source of energy.

  • Jasmine rice helps boost our immune system.

Iron (1.1mg) is present in one serving of Jasmine rice. Therefore, this iron facilitates the transfer of oxygen to the cells, and this helps in the metabolism of energy.

The iron also strengthens the immune system of the body. In other words, the body can resist the onslaught of disease.

Growth Of Jasmine Rice

Jasmine rice is not only popular in Thailand, in addition, it also has excellent export demand. Therefore the export is steadily increasing, which turns out to be a boon for the erstwhile poor farmers of Northeastern Thailand.

Jasmine Rice vs White Rice

According to the information we collect from oldschoollabs In an attempt to find which is better, let us compare the Jasmine rice with white rice. For instance, the comparison is based on a few standard parameters.

  1. Colour

The white rice is processed rice and therefore, is available only in white colour.

On the other hand, Jasmine rice is available in brown, white, purple, red and black colour.

2. Fragrance

The white rice, however, when cooked does not emanate any fragrance

Jasmine rice gives out a sweet popcorn-like fragrance because of the presence of 2-acetyl-1-pyrroline.

3. Length

The length of the white rice may, however, be short, medium and long.

But the Jasmine rice is available only in thin and long variety.

4. Cultivation

White rice is cultivated throughout the world.

Jasmine rice is cultivated in Southeast Asia, mainly in Thailand and in Lagos, Cambodia and South Vietnam.

5. Nutrition

Jasmine rice is better in nutrition than white rice.

In conclusion, Jasmine brown rice is much better with high fiber and micro-nutrient contents.

6. Consistency

Jasmine rice is fluffy and slightly sticky.

The white rice generally has a sticky consistency, however, variations exist with different varieties of white rice.

7. The brown Jasmine rice controls blood sugar levels

The rice has 3.5 mg of fibre in one serving. This fibre absorbs the low-density lipoprotein (LDL) cholesterol. In other words, it prevents the cholesterol from getting into any other body parts, and it is thrown out of the body.

Thus, it reduces the harmful cholesterol levels in the blood and in other words keeps the blood sugar in check.

Above all, the fibre roughage also helps avoid constipation, therefore it keeps the digestive system in good health.

Why Is Jasmine Rice Different?

All over the world, rice is consumed as food. However, depending on the climatic conditions, various types of rice grow in the world.

In other words, Jasmine rice, which is native to South East Asia, is unique in several ways. For instance, the grain is long and slender and very typical of this variety.

They come in many colours, white, black, red, brown and purple, which is unique. In addition as the colours change, so does the nutrients.

When cooked, it emanates a delightful and welcome fragrance. However, the nutritional composition of Jasmine rice is different from other rice.

The recipes and cooking of this rice are also different. For instance, it is cooked with so many different ingredients.

And what sets the Jasmine rice apart is above all it being nominated as the world’s best rice in 2017.

What Is The Healthiest Rice?

Above all about 40,000 varieties of rice are grown all over the world. In addition, it is a typical staple food as it is an economical source of energy.

The classification of rice may be based on its colour, length and origin.

According to a research on spicesinc and a popular belief, rice as a food originated from China and then it spread to the whole world.

Based on origin, we have Asian rice and African rice. In addition, some classify it as Indica rice and Japonica rice.

If the length of the rice is four times its thickness, it is a long variety of rice. In addition, moderate rice has its length of about twice the thickness, and short varieties have a length of less than twice the thickness of rice.

So based on the colour we have white rice, brown rice, black rice, purple rice. However, it is indeed very challenging to identify the healthiest rice among such a wide variety of rice.

Before we get into the details of finding the healthiest rice, we should set the parameters to decide the healthiest rice.

The Deciding Parameters

The three most important parameters are:

  1. Glycemic Index

This index indicates how fast the rice will be digested to convert it into sugar and then into energy.

The rating is on the scale from 0 – 100. So a rating of 0 means it cannot be digested at all, and a rating of 100 means digestion and assimilation is fastest possible.

  1. Nutrition

It is an important consideration to decide which rice is healthiest. In other words, we shall look at the carbohydrate, protein, minerals, vitamins, fibre and such other nutritional components to decide the best rice.

  1. Contaminant

The worst contaminant that rice carries is arsenic. So it is very dangerous for humans and has serious health implications.

Glycemic Index Rating

Generally, the long rice has a low glycemic index, and short rice has a high glycemic index. So, GI rating of less than 55 is considered low, and GI greater than 56 is considered high.

The following table gives the GI rating of different types of rice:

Type Of RiceGI
Risotto rice69
White short grain72
Sticky sweet rice87
Jasmine rice89


This table indicates that Jasmine rice will provide energy very fast as compared to brown rice. However, rice with a higher rating may not go well with diabetic patients as it spikes the sugar level in the blood immediately.


rice grains

Irrespective of being white, brown, or red all rice contain carbohydrates. Since the white rice is devoid of the bran and hence loses fibre and some other micronutrients. Therefore the percentage of iron, calcium, and antioxidants is very low or negligible in the case of white rice.

On the other hand, the brown rice, along with the carbohydrate has flavonoid antioxidants that help the body fight against diseases. In addition, the fibre and protein content is also high in brown rice.

Similarly, the black rice also has anthocyanin, which is a potent antioxidant and anti-inflammatory and so its nutrient contents are also good.

The red rice is also packed with antioxidants and additionally with anti-inflammatory compounds.

So, on the nutritional aspect, brown rice is better than white rice.


The most harmful contaminant, arsenic is present in the bran of the rice. Therefore you find a high level of arsenic in brown rice.

The white rice is devoid of the bran, and hence the arsenic level is deficient.

The Basmati rice is a type of white, long-grained rice and in addition, its nutrient composition is as follows (for one serving)

Carbohydrates calories205
Calories from fat4
Total carbohydrates45 grams
Protein4.3 gms
Potassium55 mg
Sodium1.6 mg


The Basmati rice has good taste and fragrance when cooked. However, if we only look at the nutritional aspect, then probably brown rice is better.

But if we analyze holistically, to find the healthiest rice, however then the result is different.

A careful analysis of all the parameter points to the fact that Basmati Rice is the healthiest rice, as its GI is low, nutrition value is good and arsenic level very low.

Is Jasmine Rice Healthier Than Brown Rice?

The Jasmine rice is processed rice, and brown rice has its bran intact. However, the bran contains fibres and micronutrients. Because of this, the nutritional value of brown rice is higher.

The following table compares the nutritional values of Brown rice against Jasmine rice for ¾ cup of cooked rice.

NutrientsBrown riceJasmine rice
Carbohydrates35 gms42 gms
Fibre1 gmnil
Protein4 gms3 gms
Fat0.5 gmNil
Vitamin and mineralüNil (fortified)
Glycemic Index5089


The fibre content in the brown rice, therefore, helps keep the low-density lipo-proteins down in the body. In conclusion, the bad cholesterol is in check, and in other words that is very good.

The fibre also keeps the blood sugar in check and therefore keeps the digestive system running smooth and clean.

Therefore as far as nutrition is concerned, brown rice is healthier than Jasmine rice.

One of the most popular and economical foods of the world became glamorous with the advent of Jasmine rice. In other words, the distinct texture and fragrance of Jasmine rice have won the hearts of millions worldwide.

It is tasty, versatile to cook, and nutritious and above all, it has many varieties like the brown Jasmine, black Jasmine, purple Jasmine.

For many more years, Jasmine rice will find a place in our kitchens and above all on our dining table.

Origin Of Jasmine Rice According To Factsanddetails

The origin of Jasmine rice is in Thailand. In addition for many years, Thailand was the largest exporter of rice. Above all more than 3500 varieties of rice are grown in Thailand. In other words, rice is not just food in Thailand; it is a part of their life and culture for 5000 years. So three fourth of household in Thailand grow rice.

Now it is also grown in Cambodia, Lagos, and few other countries in the Southeastern part of Asia.

It is believed that about a little more than 100 years ago, farmers in northeast Thailand were growing the ancestors of modern-day Jasmine rice.

The rice gradually evolved and in 1950-51, a farmer in the Bang Khla area had about 199 species of Jasmine rice. However, he migrated to the Khok Samrong district in the Lop Buri Province.

On the 25th of May 1959, the Thai Government’s agricultural department recognized it as an independent variety of rice and in conclusion named it ‘Khao Dok Mali 105’.

Though there are many varieties of Jasmine rice today in Thailand, the Khao Dok Mali 105 is accepted as the authentic Jasmine rice.

The Jasmine rice grows very well even in scanty rainfall areas and arid places. However, the northeastern part of Thailand is arid and has less annual rainfall in comparison to southern Thailand.

The Jasmine rice became very popular with the farmers in northeastern Thailand. Therefore today about five million farmers in Isan area of Northeast Thailand grow the authentic Jasmine rice.

Jasmine rice is not so popular among the farmers in southern Thailand, simply because heavy rainfall in the southern region is not suitable for Jasmine rice. Therefore it does not grow well in the southern region.


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