Jasmine rice, white (cooked)
Fragrant, sticky and fast-digesting, which makes it a good post-workout carb (typical values).
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Jasmine rice, white for gym-goers
Per 100 g, jasmine rice, white (cooked) provides 129 kcal, 2.7 g protein, 28 g carbohydrate (0.4 g fiber, 0 g sugars) and 0.3 g fat (0.1 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 160 g) comes to roughly 206 kcal and 4.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Jasmine rice, white
Jasmine is a fragrant Thai long-grain rice, listed here white and cooked without salt. It has less amylose than basmati, so it's softer, a little stickier and generally digests faster. Calories and macros are very close to standard white rice.
In a gym diet
Fast-digesting, low in fat and fiber, and easy to eat in big portions when your appetite is low after a session: that's why jasmine rice is a post-workout favorite. Bodybuilders on a bulk like it because it tastes good and scales up easily. On a cut, serve measured portions with plenty of vegetables, as it isn't very filling by itself. The protein has to come from the rest of the plate.
Preparation and cooking
Jasmine usually needs a little less water than other long-grain rice, roughly 1.25 to 1.5 parts water to one part rice, and it about triples in weight once cooked. A quick rinse removes excess starch without losing the soft texture. Cooking it in coconut milk adds a lot of saturated fat, so log the coconut milk separately.
Buying and storage
For the best aroma, look for packs labeled fragrant or Thai hom mali jasmine, and use them within about a year for the best flavor. Microwave pouches are convenient but sometimes include oil.
Things to watch
With little fiber and fast digestion, jasmine rice eaten on its own may leave you hungry sooner than whole grains. Cool and refrigerate leftovers promptly to avoid Bacillus cereus.
Meal ideas
- Thai basil chicken over jasmine rice with a fried egg on top.
- Post-workout plate: jasmine rice, grilled shrimp, pineapple and sweet chili sauce.
- Green curry with tofu, vegetables and light coconut milk over jasmine rice.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.1 g | #19 of 23 |
| Protein per 100 g | 2.7 g | #15 of 23 |
| Fiber per 100 g | 0.4 g | #21 of 23 |
| Lowest calories per 100 g | 129 kcal | #13 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Corn flakes cereal
357 kcal · P 7.5 · C 84.1 · F 0.4
→White rice, long-grain (cooked)
130 kcal · P 2.7 · C 28.2 · F 0.3
→Potato, boiled, without skin
87 kcal · P 1.9 · C 20.1 · F 0.1
→Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
→Barley, pearled (cooked)
123 kcal · P 2.3 · C 28.2 · F 0.4
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in jasmine rice, white?
Jasmine rice, white (cooked) has about 129 kcal per 100 g, or roughly 206 kcal per 1 cup cooked (160 g).
How much protein is in jasmine rice, white?
About 2.7 g of protein per 100 g and 4.3 g per 1 cup cooked. That works out to 2.1 g per 100 kcal, so it's not primarily a protein source.
Is jasmine rice, white good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
What is the difference between jasmine and basmati rice?
Jasmine is softer, slightly sticky and floral; basmati is drier, longer and more separate. Basmati usually has a lower glycemic index because of its higher amylose content. Calories per 100 g cooked are similar, so go by taste and timing.
Is jasmine rice good after a workout?
It's a practical choice. It digests fast and sits easily, which helps you hit carbohydrate targets for glycogen replenishment. For most people total daily carbs and protein matter more than exact timing, but convenient post-workout carbs make those targets easier to reach.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.