Group · Starchy foods
Thai jasmine rice
Thai rice, or jasmine rice, is a fragrant long-grain rice grown in Thailand, softer and stickier than basmati. Its natural pandan aroma develops during cooking.
In terms of nutrition facts, cooked without salt: 143 kcal per 100 g, with 31.4 g of carbohydrates, 2.5 g of protein and 0.8 g of fat. It provides 23.4 mg of phosphorus and 14.7 mg of potassium per 100 g, and contains 65.1 g of water.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 143 kcal |
| Kilojoules | 606 kJ |
| Protein | 2,5 g |
| Carbohydrate | 31,4 g |
| Fat | 0,8 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,29 mg15 %
- Copper0,07 mg7 %
- Zinc0,57 mg6 %
- Phosphorus23,4 mg3 %
- Vitamin B50,12 mg2 %
- Magnesium3,83 mg1 %
- Omega-6 LA0,09 g1 %
- Potassium14,7 mg1 %
- Vitamin B9dietary folate equivalents26,3 µg
See the other 3 nutrients
- Calcium5,82 mg1 %
- Vitamin A1,25 µg0 %
- Omega-3 ALA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
It is very low in micronutrients. 14.7 mg of potassium and 3.83 mg of magnesium per 100 g: refining has stripped everything out. A wholegrain red rice provides twenty times more magnesium.
Its glycaemic index is high. Higher than basmati rice, whose amylose slows digestion. Serve it with vegetables, protein and a little fat to slow absorption.
Rinse it, but not too much. Two or three rinses are enough: too many also wash away the aroma. Then use one part rice to one and a half parts water, lid on.
Count 60 to 80 g raw per person, or about 180 g cooked. Jasmine rice swells a lot and sticks together: the portion is hard to judge by eye once cooked.
Safety: do not let it cool slowly. Rice left at room temperature is a favourable breeding ground for Bacillus cereus. Cool it quickly and refrigerate within the hour.
If you have diabetes: the glycaemic index of rice ranges from 48 for parboiled rice to more than 89 for jasmine rice. See the comparison in our guide rice and diabetes.
