Wednesday, February 1, 2023
BusinessHealth & Fitness

How Healthy is Jasmine Rice for You?


Rice is the most important food crop in the developing world and the staple food for more than half of the global population. It is a prudent source of complex carbohydrates and is high in nutrients, vitamins, and minerals. Rice contains significant amounts of fiber, protein, vitamin B, iron, and manganese, depending on the strain. This means it has the potential to play a critical role in the fight against malnutrition. 

What is Jasmine Rice & Where Does it Come From?

Jasmine rice is long-grain rice with a floral aroma and a soft, sticky texture. Despite being grown primarily in Thailand, Cambodia, and Laos, Jasmine rice has become a pantry staple worldwide due to its sweet and subtle flavor. It is slightly shorter and thicker than other types of rice, such as basmati, and has a clingy texture that lends itself well to eating with a chopstick or spoon. It also has a distinct scent due to the plant’s natural production of aromatic compounds such as 2-acetyl-1-pyrroline.

This compound is also found in a variety of foods, including white bread and basmati rice, and is said to smell like hot buttered popcorn. White and brown rice, like other types of rice, is available. While white rice has had the bran and germ removed, brown rice is a whole grain that keeps all three parts of the rice grain – the germ, bran, and endosperm. Although less common, specialty stores sell red, purple, and black rice varieties.

Jasmine rice nutrition also provides various benefits, including improved heart health, decreased oxidative stress, and protection against chronic diseases.

Jasmine Rice Nutritional Fact

Although the jasmine rice nutrition label can vary a bit depending on the specific variety, most types are high in carbohydrates and micronutrients like manganese, folate, selenium, and niacin. Thai Jasmine Rice (1 serving) contains 80.4g total carbs, 79g net carbs, 1.7g fat, 7.4g protein, and 366 calories.

One a quarter cup serving of brown jasmine rice contains:

  • Calories: 160.
  • Fat: 1 gram.
  • Cholesterol: 0 grams.
  • Sodium: 0 grams.
  • Carbohydrates: 35 grams.
  • Fiber: 2 grams.
  • Sugar: 0 grams.
  • Protein: 3 grams.


Different Types of Jasmine Rice

Thai jasmine rice comes in two types/varieties: white and brown. Thai jasmine rice accounts for the vast majority of jasmine rice exported to North America and Europe, with a small minority coming from Vietnam. Only Surin, Buriram, and Sisaket Provinces in Thailand, the leading exporters of rice, are thought to be capable of producing high-quality hom mali.

Colors of Jasmine Rice: White Jasmine Rice (Hom Mali Rice- which translates as js mine fragrance), Brown Jasmine Rice- is a healthier option for most people than white rice. Its higher fiber and protein content may help a person feel fuller for longer periods of time and help with blood glucose control. Thai Red Rice, Riceberry Rice, and Thai Sticky Rice.

Health Benefits of Jasmine Rice

Jasmine rice contains a compound known as ‘phytonutrients,’ which protects our cells and boosts our body’s immunity. Jasmine rice is rich in manganese, a mineral essential for our bodies’ proper functioning. This type of rice can also be a good food choice to include in athletes’ diets or people who participate in endurance exercises. Both white and brown thai rice can help to replenish glycogen in our muscles, which is necessary for smooth and high-intensity workouts.

  • Assists you in gaining energy and weight.

Jasmine rice can help you get through diets where you need to earn weight or bulk up. If you want to carbohydrate load or get instant energy, one serving of jasmine rice can help.

A cup of cooked jasmine rice contains approximately 180 calories. The starch in the rice will be broken down into fuel, which will provide your body with energy and power. 

People trying to gain weight may eat jasmine rice because the number of calories is sufficient to achieve a healthy weight gain.

  • Have a healthy pregnancy

Jasmine rice contains a synthetic form of folate, or folic acid, also known as vitamin B9. Folic acid consumption is crucial during pregnancy because it can aid in the baby’s development. It also helps prevent congenital disabilities such as neural tube defects, which are defects in the brain or spine. 

Folic acid levels in the mother’s body can help develop the baby’s heart and blood vessels properly. In conclusion to all of the preceding points, jasmine rice can be a good choice for folic acid intake during pregnancy.

  • Acquiring a High Iron level

Iron is a vital component for developing our immunity; it also aids in producing energy by cells and the delivery of oxygen to our tissues. Iron-rich jasmine rice can lead to the production of red blood cells in our bodies. 

A body lacking iron results in anemia, a condition characterized by headaches, shortness of breath, fatigue, drowsiness, and rapid heart rate. Iron also supports the maintenance of healthy hair, nails, and skin. Since women lose iron during their menstrual period, jasmine rice can assist them in obtaining adequate iron levels.

  • Fiber-rich

Brown jasmine rice is known to have high insoluble fiber, which supports the restoration of our digestive systems. Brown jasmine rice is less treated than other rice varieties and contains more nutrients.

This type of jasmine rice can keep us full and prevent us from overeating. This helps overcome the problem of constipation. The fiber in jasmine rice softens our stools and aids our bodies in absorbing nutrients from the food by slowing the food passage in our bodies.

Best Jasmine Rice Dishes

Rice is a staple food of Asian people and is currently being adopted by some western people. Typically, rice is served with dishes to add more flavor. Here are some dishes best enjoyed with thai hom mali jasmine rice:

  • Congee with rice and chicken that is simple to make

Congee, a traditional dish in China and other parts of East Asia, is traditionally a filling breakfast, but this recipe is versatile enough to serve for dinner as well. The rice aids in the formation of the thick porridge, and the addition of chicken, mushrooms, and a hard-boiled egg makes this dish extremely protein-rich.

  • Thai basil chicken and rice

The sauces and spices are essential for this dish; otherwise, you’ll have flavorless chicken and rice. Garlic, Thai red chilis, onion, dark soy sauce, fish sauce, oyster sauce, and Thai basil should all be on hand. When you have all of your ingredients ready to go, the dish comes together quickly.

  • Vegetable rice in one pot

If you have a thai hom mali jasmine rice, vegetable stock, and frozen mixed vegetables on hand, you’re 90 percent of the way making this quick dinner. Add a protein to this dish, such as chicken, tofu, or chickpeas, which can all be cooked in less than 15 minutes on the stovetop.

How Much Does Jasmine Rice Cost

Consumers consider the cost of the rice they purchase so that they can land in a better choice to ensure the quality of rice that will be served at the table. The cost of Jasmine Rice price may vary in the marketplace every now and then has the possibility to change as it is affected by supply and demand. To keep yourself posted on the current price of Jasmine Rice, check, a prominent exporter of high-quality rice across the world.


Therefore, we should consider our daily food intake because we are in charge of our bodies. A healthy diet promotes healthy pregnancy outcomes, improves the immune system, supports normal growth and development and aging, aids in the maintenance of healthy body weight, and lowers the risk of chronic diseases resulting in healthier wellbeing. 

To avail of high-quality jasmine rice, dial (662) 681-0131-5 to speak with the reputed exporter of world-class rice to serve healthy meals for your family.




Rinku Malik is a regular contributor at and, He is a digital marketer, passionate with his work, and likes to serve the services of SEO, WordPress website management, and Social media marketing.