Ingredients

Benefits of Jasmine Rice: 5 Things to Know

4 Mins read

Jasmine rice is a popular rice variety that people prepare across the world in many different culinary applications. Its distinct flavor and ability to be paired with various ingredients make it a standout grain many cultures have adopted. Along with its great taste and culinary versatility, it has fantastic health benefits that make it an ingredient worth learning more about. In this article, we break down what jasmine rice is exactly and the health benefits of jasmine rice.

What Is Jasmine Rice?

what is jasmine rice

Jasmine rice is a long-grain variety of rice that is also very fragrant. The fragrance of jasmine rice is most associated with being similar to popcorn, but it does have a unique aroma profile. It is grown primarily in Cambodia, Thailand, Laos, and Vietnam and is exported globally. Jasmine rice is soft and moist when cooked but has individual grains and a bit of a bite to it. It has a slightly sweet taste and a small amount of savoriness on the back end of the palette. 

The rice has a very long shelf life due to being a dried good, making it very accessible to consume in many parts of the world. The fresher jasmine rice is, the more fragrant it is, so each year, once it is harvested, those who love this ingredient seek it out the most. When jasmine rice is cooked correctly, it is very delicate in its texture and overall flavor. The mild but pleasant aroma and flavor can add a lot to the hundreds of recipes that pair well with this style of rice. 

Jasmine rice is very versatile and is used alongside many different recipes. It is a great addition to curries, as its delicate flavor can help enhance the complex ingredients within a well-made curry. Grilled, roasted, or braised meats also do well, along with jasmine rice, as the juices and sauces from these dishes soak into the rice and create a delicious bite to go with the main protein. Stir-fries, soups, pickles, and many other recipes all go well with the rice due to its unique flavor that pairs well with so many foods. That is why jasmine rice is beloved as an ingredient. 

The Health Benefits Of Jasmine Rice

benefits of jasmine rice

As we mentioned above, there are a good amount of health benefits from eating jasmine rice. First and foremost, jasmine rice is a whole-grain food. It is less processed than other rice varieties and packs a lot of nutrition in each serving. Along with this, there are many other health benefits, including: 

High In Antioxidants

Jasmine rice is very high in antioxidants, which are compounds that help fight cell damage. The rice is also high in manganese, a mineral that is high in antioxidants. Antioxidants also help fight disease and reduce overall risk in the body. Their inclusion in jasmine rice is a major benefit for this rice variety. 

High In Iron

Jasmine rice is also an excellent source of iron. There is about 11% of the recommended daily amount in each serving; therefore, it can be a key staple in an iron-rich diet. Iron helps with oxygen transportation and red blood cell production, making it a key mineral for the body. 

High-Calorie Food

If you are looking for a well-rounded diet with nutrient-rich foods that keep you full, then jasmine rice can be a better alternative to other rice varieties. It offers around 180 calories in one serving and is a great energy source in your diet or a way to add more calories when bulking.

High In Fiber

Brown jasmine rice has a very high fiber content, making your body feel full longer. Fiber also aids in digestion and is a key part of the human diet, so having a tasty food that offers it is a plus. 

Rich In Many Other Nutrients 

Some of the other great factors jasmine rice offers are also being rich in the following:

  • Vitamin B1
  • Vitamin B6
  • Magnesium 
  • Selenium
  • Phosphorous

Is Jasmine Rice Healthy

Due to being a whole grain food and having so many great health properties, jasmine rice is considered a healthy food. The brown and red varieties are seen as the most healthy, but almost all jasmine rice can be viewed as a healthy ingredient in cooking. As with any ingredient, moderation is key. Jasmine rice is high in carbohydrates, so ensuring you have a balanced diet with jasmine rice is important. 

Jasmine Rice Nutrition Info

cooked jasmine rice

In a quarter-cup serving of jasmine rice, expect some of the following nutritional facts below: 

  • Calories- 180
  • Total Carbohydrates- 39 grams
  • Protein- 4 grams
  • Sugar- 0 grams 
  • Total Fat- 1 grams
  • Cholesterol- 0 mg
  • Sodium- 0 mg

Jasmine Rice Vs. White Rice

Many people often wonder about the difference between white rice and jasmine rice. The difference between the two is that white rice is more processed, thus, less nutritionally impactful. Also, white rice has a very bland flavor with no distinct aromas or characteristics. Finally, the grains tend to be shorter. Jasmine rice has a ton of great nutritional properties and has a very distinct flavor and aroma. In comparison, healthwise, jasmine rice is a more nutritionally sound ingredient.

Jasmine Rice: A Great Food To Eat

Jasmine rice is a delicious rice variety that is high in nutrients and generally very tasty. A chef can pair Jasmine rice with a wide variety of recipes, which is popular globally for this reason. There are many ways to eat it, but in the end, it offers great flavor and great nutrition for your body. Be sure to try it out and enjoy this popular rice variety’s flavor and healthy properties.

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About author
Ray Delucci is a chef and content creator with over 10 years of experience in the restaurant industry. He has worked managing restaurants, in food manufacturing and food product development. He is also the creator of Line Cook Thoughts, a podcast and social media brand focused on sharing the thoughts of everyday cooks in the food world. He is currently located in the Greater Chicago Area.
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