Jasmine rice is a variety of aromatic long grain rice from Thailand that has a flavor comparable to Indiain basmati rice. Jasmine rice has a delicate, flowery flavor and is often served with Thai or Indian curry dishes. When cooked, jasmine rice is more fluffy and less sticky than other varieties of rice and the grains are well-formed with a nutty, chewy texture. One cup of cooked jasmine rice has 205 calories and provides protein, carbohydrates, vitamins and minerals.
Types
Jasmine rice is sold as brown jasmine rice, which is whole grain, or as white jasmine rice in which the germ and bran have been removed from the rice grain. Because the removal of the germ and bran results in the loss of many nutrients, white jasmine rice is often enriched with niacin, iron, thiamine and folic acid. Brown jasmine rice provides more protein and fiber than white jasmine rice.
Macronutrients
A serving of jasmine rice is 1 cup of cooked rice. One cup of cooked enriched jasmine rice provides 44.5g of carbohydrates, 4.25g of protein, 0.44g of fat and 0.6g of dietary fiber. Adults should consume 46 to 56g of protein daily and between 40 and 60 percent of daily calories from carbohydrates, recommends the National Academies' Institute of Medicine.
Vitamins
Enriched jasmine rice is a good source of folate, a B vitamin essential for DNA synthesis and red blood cell production. One cup of cooked jasmine rice provides 92mcg of folate. Adults need 400mcg of folate daily. Jasmine rice is also a good source of the B vitamins niacin and thiamine, both of which are important for energy metabolism.
Minerals
Jasmine rice is a good source of iron, which is an essential component of the blood protein, hemoglobin. One cup of cooked, enriched jasmine rice provides 1.9mg of iron. Men need 8mg of iron daily, while women need 18mg, according to the National Academies' Institute of Medicine. Jasmine rice is also a source of selenium, a mineral that functions as an antioxidant.
Considerations
You can buy jasmine rice at most grocery stores. To cook jasmine rice, boil 1 1/2 cup water, add 1 cup dry rice, cover, reduce heat and simmer for about 15 minutes. One cup of dry jasmine rice will yield 3 cups cooked. Store cooked jasmine rice in the refrigerator for three to five days.
References
- Epicurious Food Dictionary: Jasmine Rice
- Whole Grains Council: Rice and Wild Rice September Grains of the Month
- USDA National Nutrient Database for Standard Reference: Rice, white, long-grain, regular, cooked, enriched, with salt
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Institute of Medicine: Dietary Reference Intakes: RDA and AI for Vitamins and Elements
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