Cooked jasmine rice calories come to 205 for 1 cup (158 g) and 130 per 100 g. Carbohydrate supplies 89% of those calories, and fat and sodium barely register. So the rice itself rarely surprises anyone. The size of the scoop does, and so does whatever gets poured over it.
205kcal
1 cup · 158 g, jasmine, cooked, unsalted
9%protein
4.3 gProtein
45 gCarbs
0.4 gFat
How to burn off 205 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Jasmine, cooked, unsalted · per 158 g
Calories
205 kcal
Protein
4.3 g
Carbohydrate
45 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
55 mg
Iron
1.9 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cooked jasmine rice: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (158 g)
205
4.3 g
44.5 g
0.4 g
2 mg
10%
100 g
130
2.7 g
28.2 g
0.3 g
1 mg
7%
Brown, 1 cup (202 g)
248
5.5 g
51.7 g
2 g
8 mg
12%
3 × 1 cup (158 g)
616
12.8 g
5 mg
5 × 1 cup (158 g)
1,027
21.3 g
8 mg
One cup is 205 calories, and refills add up fast
A level cup of cooked jasmine rice weighs 158 g and comes to 205 calories, about 10% of the daily value for calories. That cup carries 44.5 g of carbohydrate and 4.3 g of protein. On its own it is a modest side. The trouble starts when the cup is a loose guess rather than a measure.
Rice is easy to pile high, and the total climbs in a straight line. Two cups (316 g) reach 411 calories. Three cups (474 g) come to 616. Five cups, a pot shared at a family table or a few days of leftovers, weigh 790 g and land at 1,027 calories. Even at that amount the protein reaches only 21.3 g, so the extra rice adds energy without adding much staying power.
If you track intake, weigh the cooked rice once and note how your usual bowl compares to a cup. Many people find their everyday scoop is closer to two cups than one. Knowing that number makes every later log more honest, and it takes one trip to the kitchen scale.
Carbs supply 89% of the calories
Per 100 g, cooked jasmine rice holds 28.2 g of carbohydrate, 2.7 g of protein and 0.3 g of fat. Translated into calories, that is 89% carbs, 9% protein and 2% fat. This is a starch food, plain and simple, and it behaves like one on the plate.
Fiber is thin: 0.4 g per 100 g and 0.6 g per cup, against a daily value of 28 g. Sugar is almost nil at 0.1 g per cup, so the carbs are starch rather than sweetness. Saturated fat sits at 0.1 g per 100 g and cholesterol at 0, which leaves the fat row a non-issue unless butter or oil goes into the pot.
The low protein share is the practical point. A cup covers about 9% of the protein daily value, which means rice works best as the base of a meal rather than the whole meal. Its job is energy and texture. The protein and fiber have to come from what you serve alongside it.
Brown jasmine trades more calories for more fiber
Brown jasmine rice, sold under labels such as Royal Thai Hom Mali Brown Jasmine Rice, is not the lighter pick by calories. A cup of cooked brown rice weighs 202 g and comes to 248 calories, about 12% of the daily value, against 205 for the white cup. It also brings 2 g of fat and 51.7 g of carbohydrate.
What brown rice offers is fiber and a little more protein: 3.2 g of fiber versus 0.6 g, and 5.5 g of protein versus 4.3 g. If fullness matters more to you than the calorie line, brown is the stronger choice. If you simply want the fluffy, fragrant grain that white jasmine is known for, the white cup is the smaller number.
Sodium is not a concern in either version as cooked unsalted. White jasmine has 2 mg per cup and brown has 8 mg, both rounding to 0% of the 2300 mg daily value. That changes quickly once salt goes into the cooking water or soy sauce goes on top, so the sodium on your plate is mostly a seasoning decision.
Let the rice anchor the plate, not fill it
Because jasmine rice is mostly starch with little protein or fiber, it pairs best with foods that fill those gaps. Stir-fried vegetables, grilled chicken, fish, tofu, eggs or beans turn a bowl of rice into a balanced meal. A smaller rice portion with a larger share of those foods keeps the calorie count steady while the plate still looks full.
Watch the extras more than the grain. Coconut milk, fried rice oil, butter and sweet sauces can add more calories than the rice itself, and none of them show up in the 130 per 100 g figure. Plain steamed rice is the baseline; everything added on top counts separately.
Leftover rice also deserves a measure, since a container in the fridge invites second helpings. Portion it into single cups before storing and each serving stays at 205 calories. If weighing feels like a chore, BodyPal can log a bowl of rice from a photo so the portion is recorded without the scale.
How does cooked jasmine rice compare?
Here is cooked jasmine rice next to cooked white rice, basmati rice and rice pudding, compared per 100 g and per usual serving.
Verdict: Jasmine, basmati and plain cooked white rice are identical at 205 calories per cup and 130 per 100 g, so choose among them by aroma and texture, not by numbers. Rice pudding looks lighter at 108 calories per 100 g, but it carries 97 mg of sodium per 100 g and belongs in the dessert column, not the side-dish one.
Most popular cooked jasmine rice brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Royal Thai Hom Mali Brown Jasmine Rice1/4 cup · 45 g356 kcal
2Veetee Thai Jasmine Rice150 g147 kcal
3Veetee Hom Mali Thai Jasmine Rice1/4 cup · 45 g351 kcal
4Imperial Dragon Jasmine Rice1/4 cup · 45 g356 kcal
5Imperial Elephant 100% Jasmine Rice1/4 cup · 50 g360 kcal
Most bags are labeled per dry rice, so they read far higher per 100 g than the cooked numbers above. Source: manufacturer labels / USDA FoodData Central.
Cooked jasmine rice FAQs
How many calories are in a cup of cooked jasmine rice?
One cup (158 g) of cooked jasmine rice has 205 calories, or 130 calories per 100 g.
Is jasmine rice good for weight loss?
A cup of cooked jasmine rice has 205 calories, 0.4 g of fat and 0.6 g of fiber. A cup of cooked brown jasmine rice has 248 calories and 3.2 g of fiber.
Jasmine rice vs basmati rice: which has fewer calories?
Both are long-grain white rice and come to 130 calories per 100 g cooked.
How many carbs are in a cup of jasmine rice?
One cup (158 g) of cooked jasmine rice has 44.5 g of carbs and 4.3 g of protein, or 28.2 g of carbs per 100 g.
How many calories are in 100 g of cooked jasmine rice?
There are 130 calories in 100 g of cooked jasmine rice. That weight holds 28.2 g of carbohydrate, 2.7 g of protein and 0.3 g of fat, so nearly all of the energy comes from starch.
How much protein is in a cup of jasmine rice?
A cup of cooked jasmine rice (158 g) has 4.3 g of protein, about 9% of the daily value. Protein supplies only 9% of its calories, so pair it with a protein food to round out the meal.
Is brown jasmine rice lower in calories than white?
No. A cup of cooked brown rice (202 g) has 248 calories versus 205 for a cup of white jasmine. Brown does bring more fiber, 3.2 g against 0.6 g, which may help you feel full.
How many calories are in two cups of jasmine rice?
Two cups of cooked jasmine rice (316 g) come to 411 calories, with 8.5 g of protein. Three cups (474 g) reach 616 calories, so a generous bowl adds up quickly.
Does jasmine rice have sugar or sodium?
Barely. A cup of cooked, unsalted jasmine rice has 0.1 g of sugar and 2 mg of sodium, which is 0% of the daily value. Salt, soy sauce or sweet sauces are what change those rows.
