Jasmine rice is native to Thailand, but the sweet-smelling grain has grown in popularity worldwide. The long-grain rice cooks to a fluffy, soft consistency and releases aromatics throughout the cooking process. As jasmine rice can complement a variety dishes, understanding its nutritional value can help you determine how it can fit into your meal plan.
Calories and Fat
A 3/4 cup serving of cooked Jasmine rice contains 160 calories and no fat when cooked in water with no added fat such as butter. Any oils, fats or broth used during the cooking process will add calories and fat to each serving.
Carbohydrates
Jasmine rice, a white rice variety, is higher in carbohydrates than some brown rice varieties. Each 3/4 cup serving of jasmine rice contains 36 g of carbohydrates. The carbohydrate content of jasmine rice comes entirely from the rice starch; it contains no dietary fiber or sugar unless you add it during the cooking process.
Cholesterol and Sodium
Jasmine rice is cholesterol and sodium free when cooked in water. Cook your Jasmine rice in low-sodium broth to impart additional flavor, but account for the additional sodium content of the broth. The rice will absorb some of the broth including the sodium content. Adding fat during the cooking process may increase the cholesterol. Use caution with what you add when cooking your jasmine rice to avoid unnecessary health traps of added fat, calories, sodium and cholesterol.
Other Nutrients
A 3/4 cup serving of jasmine rice contains 3 g of protein. It also contains about 15 percent of your recommended daily value for folic acid and thiamin, as well as 8 percent of the daily value for iron and niacin. Toss jasmine rice with fresh steamed vegetables for a starch and vegetable component to a rounded meal.
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