The U.S. Department of Agriculture recommends that Americans increase the amount of whole grains in their diet. Whole grains retain the entire grain kernel, and are higher in fiber and natural vitamins than refined grains. Brown rice is a type of whole grain that comes in a variety of sizes and flavors. Jasmine brown rice has a fragrant aroma and a chewy texture and works best as a side dish, in a pilaf or in desserts.
Serving Size and Calories
The serving for jasmine brown rice is 1/4 cup dry, which contains 150 calories. Paying attention to a food item's calories and serving size can help you maintain a healthy weight by helping you balance your overall calorie intake. To maintain your weight, your calories in must equal your calories out.
Carbohydrates
Most of the calories in jasmine brown rice come from carbohydrates. A 1/4-cup serving of dry rice contains 33 g of carbohydrates and 2 g of fiber. Your body metabolizes the carbohydrates in the food you eat into glucose -- your body's preferred source of energy. Grains provide most of the carbohydrates in your diet. Fiber is a type of indigestible carbohydrate. Including more fiber in your diet can help you manage your weight and reduce your risk of heart disease. The amount of fiber you need each day depends on your age and sex, and ranges from 20 to 38 g per day for adult women and men, respectively.
Protein
As a grain, jasmine brown rice contains a small amount of protein. One serving contains 4 g of protein. Protein in the food you eat is metabolized into amino acids, which are used to make the proteins in your cells, tissue and muscles. If you eat an overall healthy and balanced diet, you are more than likely going to meet your protein needs, says the Centers for Disease Control and Prevention. Protein needs also vary depending on your age and sex. Adult women need 46 g of protein a day, while men need 56 g of protein.
Fat
Rice is a low-fat food. A 1/4-cup serving of dry jasmine brown rice contains 1.5 g of total fat, and no saturated fat or trans fat. The American Heart Association recommends you limit your total fat intake to 25 to 35 percent of calories, saturated fat to less than 7 percent of total calories and trans fat to less than 1 percent of total calories. High intakes of saturated fat and trans fat can increase your blood cholesterol levels and risk of heart disease. Most of your fat choices should come from monounsaturated and polyunsaturated fats, such as olive oil, fatty fish like salmon, nuts and vegetable oil.
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