Is Jasmine Rice Healthy?

Jasmine rice is one of the popular rice varieties in Southeast Asia. Not only is it a healthier option, it also makes the whole rice eating experience enjoyable with its delicious nutty taste and flowery aroma. 

Unlike plain white rice, Jasmine rice contains a lot of nutrients like iron and niacin that help aid the production of red blood cells in the body. If you are leaning more on healthier rice options, Jasmine rice should be on the top of your list. Aside from that, it has a floral scent, combined with a soft fluffy texture, that makes it a versatile side dish that is good served with seafood or coconut-based dishes. 

But for some, they tend to lean away from rice. But what benefits can the famous Jasmine rice offers? Well, it has varieties that are packed with unique health benefits. Read on to find out! 

Fun Facts

Jasmine rice originated from Thailand (Thai fragrant rice), Cambodia (Cambodian jasmine rice), Laos, and southern Vietnam. It has three varieties: white, brown, and black. The white rice has hulls and all of the bran removed, the brown version of jasmine is hulled but still has the bran. The black jasmine, however, is nicknamed forbidden rice for being exclusively reserved for the upper classes thus forbidden for others. Black jasmine rice’s protein, iron, and fiber are considerably higher than those of white and brown ones. 

Nutrition Facts

1 cup (5 oz) serving of cooked White Jasmine Rice contains:

  • Calories: 210
  • Carbs: 46 grams
  • Fiber: 1 gram
  • Protein: 4 grams
  • Fat: 0 grams

A 1/3 cup (50 grams) of uncooked brown jasmine Rice contains:

  • Calories: 180
  • Protein: 4 grams
  • Fat: 1.5 grams
  • Carbs: 38 grams
  • Fiber: 2 grams
  • Iron: 2% of the DV
  • Thiamine (vitamin B1): 10% of the DV
  • Niacin (vitamin B3): 15% of the DV

1 cup (45 grams) serving of cooked Black Jasmine Rice contains:

  • Calories: 160
  • Protein: 5 grams
  • Fat: 1 gram
  • Carbs: 36 grams

Jasmine Rice Recipes

Turkey-Jasmine Rice Meatballs with Baby Bok Choy

jasmine rice



  • 1 cup of water 
  • 1/3 cup uncooked jasmine rice 
  • ¼ cup dry breadcrumbs 
  • ¼ cup chopped green onions 
  • ¾ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1 ¼ pound ground turkey
  • 2 large white eggs
  • 1 garlic clove, minced
  • Cooking spray

Bok Choy

  • 6 baby bok choy (about 1 1/3 pounds)
  • 2 teaspoons vegetable oil
  • ¼ cup chopped green onions
  • 1 tablespoon shredded peeled fresh ginger
  • 1 garlic clove, minced
  • 1 cup of water
  • ¾ cup fat-free, less-sodium chicken broth
  • 3 tablespoons low-sodium soy sauce
  • 1 ½ teaspoons sugar
  • ½ tablespoons dry sherry
  • 2 teaspoons cornstarch

How to make it

Step 1 

To prepare meatballs, bring 1 cup water to a boil in a small saucepan. Stir in jasmine rice; reduce heat, and simmer 15 minutes or until rice is almost tender. Drain; cool. Combine rice, breadcrumbs, and next 6 ingredients (through 1 garlic clove). Shape mixture into 18 meatballs.

Step 2

Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add meatballs; cook 5 minutes, browning on all sides. Cover and reduce heat to medium; cook for 10 minutes or until done, turning often. Remove from heat; keep warm.

Step 3

While the meatballs cook, prepare bok choy. Cut each bok choy in half lengthwise. Rinse under cold running water; drain well. Arrange bok choy in a steamer basket, overlapping pieces.

Step 4

Heat oil in a Dutch oven over medium-high heat. Add 1/4 cup onions, ginger, and 1 garlic clove; sauté 30 seconds. Place steamer basket in pan. Combine water and next 4 ingredients (through red pepper); pour over bok choy. Bring to a boil; cover, reduce heat, and steam over medium-low heat 20 minutes or until bok choy is tender, rearranging bok choy after 10 minutes. Remove the bok choy and steamer basket from the pan; cover and keep warm.

Step 5

Combine sherry and cornstarch; add to the pan. Bring to a boil; cook 1 minute or until slightly thick.

Jasmine Rice with Coconut & Cherries


  • 2-1/2 cups water
  • 1 tablespoon olive oil
  • 3/4 teaspoon salt
  • 1-1/2 cups uncooked jasmine rice
  • 1/3 cup dried cherries
  • 1/4 cup chopped salted peanuts
  • 1 teaspoon grated orange zest
  • 1/4 cup sweetened shredded coconut, toasted

How to make it

Step 1 

In a large saucepan, bring water, oil, and salt to a boil. Stir in rice; return to a boil, stirring once. Reduce heat; simmer, covered until water is absorbed, 15-17 minutes.

Step 2

Stir in cherries, peanuts, and orange zest; let stand, covered, 10 minutes. Sprinkle with coconut

Lemon-Cilantro Steamed Halibut with Herbed Jasmine Rice


For the Fish:

  • 6(6 oz.) halibut fillets, skinned and deboned
  • 1 tbsp. GOYA Sazonador Total 
  • 1tsp. GOYA Paprika
  • 2 tbsp. GOYA Lemon Juice
  • 1 lemon, thinly sliced
  • 6 cilantro sprigs

For the Rice:

  • 1 tbsp.GOYA Extra Virgin Olive Oil
  • ¼ cup yellow onion, chopped
  • 1 tsp. GOYA Minced Garlic
  • 2 cups GOYA Jasmine Rice
  • 1 tbsp. GOYA Salt
  • ¼ cup chopped cilantro
  • ¼ cup chopped parsley
  • For the Garnish:
  • Lemon wedges
  • Cilantro sprigs

Health Benefits of Jasmine Rice: The Pros

Jasmine rice has proven that it has several benefits good for a healthy lifestyle. 

The consumption of Jasmine rice, especially brown rice and whole-grain, help prevent constipation. The insoluble fiber flushes food quickly through the gastrointestinal tract. Being a complement to other healthy food, it is also a good source of carbohydrates. 

Calories and carbohydrates for rnergy are essential for us to be able to perform various activities. Jasmine rice refuels food to pump back glycogen back into the muscles essential for another round of activity. It is a great source of minerals and vitamins such as B vitamins, phosphorus, selenium, and magnesium. 


The consumption of rice may as well go opposite of what’s desirable. Drawbacks are present and here are some. 

A considerable level of arsenic has been found in rice. The exposure to this element is linked to several types of cancer. Moreover, the reduction of the human body’s ability to absorb other nutrients can be caused by brown rice consumption. The presence of anti-nutrient phytic acids such as calcium, iron, and zinc can get in the way of the body’s absorption ability.

Jasmine rice has a relatively high glycemic index which can quickly spike blood sugar which may lead to crashes. These downsides bring a great threat to consumers therefore must be disseminated and look deep into. 


Even though its cons were discussed, experts have backed up the more important benefits it has for our body and health. We rate this product as 5 out of 5 stars for a healthy lifestyle and well-being.

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