How Many Calories in Jasmine Rice?
Jasmine rice, with its delicate aroma and fluffy texture, is a beloved staple in many cuisines worldwide. As we strive to make informed dietary choices, understanding the caloric content and health benefits of this popular grain becomes essential.
In this article, we delve into the nutritional profile of jasmine rice, addressing the burning question: how many calories in jasmine rice? With approximately 160-180 calories per cooked cup of jasmine rice, we explore the numerous health benefits associated with consuming this versatile grain. Join us on this journey to uncover the wonders of jasmine rice and learn why it deserves a place on your plate.
Jasmine Rice Nutrition Facts
Here are the key nutrition facts of jasmine rice:
- Calories: A cooked cup of jasmine rice contains approximately 160-180 calories.
- Protein: While jasmine rice is not particularly high in protein, it does provide a modest amount. One cooked cup of jasmine rice typically offers around 4 grams of protein.
- Fat: Jasmine rice is naturally low in fat, with less than 1 gram of fat per cooked cup.
- Carbohydrates: Carbohydrates make up the majority of the caloric content in jasmine rice. A cooked cup of jasmine rice contains about 35 grams of carbohydrates, which are a vital source of energy.
- Fiber: Jasmine rice is not particularly high in fiber compared to brown rice or other whole grains. However, it still provides a small amount, with approximately 1 gram of fiber per cooked cup.
- Magnesium: Jasmine rice is a good source of magnesium, an essential mineral involved in various bodily functions. It typically provides around 18% of the recommended daily intake (RDI), which is approximately 42 milligrams, per cooked cup.
- Phosphorus: Jasmine rice contains phosphorus, another important mineral for bone health and various cellular processes. One cooked cup of jasmine rice typically supplies approximately 15% of the RDI, which is around 150 milligrams.
- Potassium: Jasmine rice offers a moderate amount of potassium, an electrolyte crucial for maintaining fluid balance and supporting heart health. A cooked cup of jasmine rice typically provides around 2% of the RDI, which is approximately 54 milligrams.
- Zinc: Jasmine rice contains trace amounts of zinc, a mineral involved in immune function, DNA synthesis, and wound healing. The exact zinc content may vary but is typically around 0.5 milligrams per cooked cup.
- Selenium: Jasmine rice also contains small amounts of selenium, an essential mineral with antioxidant properties that supports thyroid function and overall health. The selenium content can vary but is generally less than 1 microgram per cooked cup.
It’s important to note that the nutritional content may vary slightly depending on the specific brand, cooking method, and other factors. Incorporating jasmine rice into a balanced and varied diet can contribute to a well-rounded nutritional intake.
Health Benefits of Jasmine Rice
Apart from adding delicious flavor to a variety of meals, jasmine rice has a number of health advantages that make it an important part of a balanced diet. Let’s look at some of the many benefits of eating jasmine rice.
Carbohydrates, the body’s primary fuel source, make up the majority of jasmine rice. Jasmine rice contains quickly absorbed carbs that can help you stay physically active and energized. For those who have celiac illness or gluten intolerance, jasmine rice is a fantastic option because it is naturally gluten-free. It makes a versatile and healthy grain available to people with dietary limitations.
Because jasmine rice is naturally low in fat, it may be advantageous for people who are watching their fat intake. It can aid in maintaining a healthy weight while lowering the risk of heart disease and other ailments linked to high-fat diets. Because jasmine rice is naturally salt-free, it is a good choice for people who need to keep their sodium intake in check. Those who have high blood pressure or other cardiovascular issues may benefit from this in particular.
Even while jasmine rice doesn’t have as many nutrients as brown rice or other whole grains, it still has vital vitamins and minerals. Thiamin, niacin, and vitamin B6, which are essential for energy metabolism and supporting healthy brain function, are provided in trace levels. Jasmine rice also contains minerals like magnesium, phosphorus, and selenium, which play vital roles in various bodily functions.
Despite having less fiber than brown rice, jasmine rice can nevertheless benefit digestive health. Its modest amount of fiber can help support a healthy digestive system and sustain regular bowel motions. Compared to other grains, jasmine rice has a lower allergenic potential. This makes it a safe option for people with food allergies or sensitivities because it is less likely to produce allergic reactions or food sensitivities.
Due to its adaptability, jasmine rice can be used in a variety of meals, including sushi, rice bowls, pilafs, and stir-fries. It is a popular ingredient for many culinary creations because of its mild flavor and fluffy texture. While jasmine rice has some health advantages, it’s vital to remember that eating in moderation and maintaining a balanced diet are also crucial. A well-rounded diet can be created by combining jasmine rice with a range of other nutrient-dense foods like vegetables, lean proteins, and healthy fats.