How Many Calories Are in Jasmine Rice?
A cup of cooked jasmine rice weighs 158 g and carries 205 calories. Per 100 g cooked, it runs 130 calories. Dry is a different animal: the same grain measures 365 calories per 100 g before it meets water, which is why the number on the bag and the number in your bowl never agree.
You'd need to walk about 41 minutes to burn the 205 calories in a 1-cup (158 g) cooked serving.
How long does it take to burn off jasmine rice?
A 1-cup (158 g) cooked serving is 205 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 205 kcal |
|---|---|
| Walking, brisk | 41 min |
| Cycling, moderate | 26 min |
| Swimming, moderate | 29 min |
| Jogging | 24 min |
| Weight training, moderate | 46 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (158 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Jasmine rice quick facts
- US servings, from a quarter cup dry to two cups cooked
- Cooked, dry, parboiled and instant
- Carbs carry the cup, and salt is a cooking choice
- How does jasmine rice compare?
- Most popular jasmine rice brands
- FAQ
Jasmine rice quick facts
USDA FoodData Central has no record filed under the word "jasmine." Jasmine is an aromatic long-grain white rice, so the record that matches what you actually spoon onto a plate is SR Legacy 168878, "Rice, white, long-grain, regular, enriched, cooked". That is the row used for every cooked number on this page.
Choosing the cooked record matters more here than with most foods. Someone searching for this is holding a bowl of finished rice, not a scoop of hard grains, and cooked rice is roughly two thirds water by weight. The dry record gets its own section below.
| Nutrient | Per 100 g | Per 1 cup (158 g) | % Daily Value |
|---|---|---|---|
| Calories | 130 | 205 | — |
| Total fat | 0.28 g | 0.4 g | 1% |
| Saturated fat | 0.08 g | 0.1 g | 1% |
| Carbohydrate | 28.17 g | 44.5 g | 16% |
| Dietary fiber | 0.4 g | 0.6 g | 2% |
| Total sugars | 0.05 g | 0.1 g | — |
| Protein | 2.69 g | 4.3 g | 9% |
| Sodium | 1 mg | 2 mg | 0% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a package are missing here: added sugars and trans fat. The SR Legacy edition of this record simply does not carry those fields, so publishing a number for either would be a guess. Cholesterol is 0 mg, as it is for every plain grain, and potassium comes to 55 mg a cup, about 1% of the Daily Value.
US servings, from a quarter cup dry to two cups cooked
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 36 kcal |
| 1/2 cup cooked | 79 g | 103 kcal |
| 4 oz cooked | 113 g | 147 kcal |
| One cup cooked | 158 g | 205 kcal |
| Two cups cooked | 316 g | 411 kcal |
| Per 100 g cooked | 100 g | 130 kcal |
Only the 1-cup line is a USDA household measure. The half cup, the 4 oz portion, the ounce and the two-cup line are our own arithmetic from the USDA 100 g figure, not USDA servings.
Two cups is not a stunt portion. A takeout container of steamed rice, or the base of a burrito bowl built at a Chipotle counter, often lands nearer two cups than one, and at 411 calories the rice alone can outweigh the protein sitting on top of it. That is the single most useful thing to know about this grain: nothing about jasmine rice is unusually caloric, but the serving sizes people use are unusually large.
Cooked, dry, parboiled and instant
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Cooked jasmine, white long-grain | 130 kcal | 1 cup (158 g) | 205 kcal |
| Uncooked dry jasmine | 365 kcal | 1/4 cup dry (45 g) | 164 kcal |
| Cooked with salt | 130 kcal | 1 cup (158 g) | 205 kcal |
| Parboiled white rice, cooked | 123 kcal | 1 cup (158 g) | 194 kcal |
| Instant white rice, prepared | 124 kcal | 1 cup (158 g) | 196 kcal |
| Brown jasmine, dry | 356 kcal | 1/4 cup dry (45 g) | 160 kcal |
Dry versus cooked is where the arithmetic gets interesting. The label on a bag of jasmine rice measures 1/4 cup dry at 45 g, which is 164 calories. That scoop cooks up to roughly a cup. But USDA's cooked cup is 205 calories, which works backward to about 56 g of dry rice, not 45 g — our own arithmetic from the two USDA 100 g figures. The gap is not an error in either record; it is how much water your pot happens to take up. If you log dry weight, weigh it dry. If you log cooked weight, weigh it cooked. Mixing the two is the most common way people undercount rice by a fifth.
The cup trap is worse. One cup of dry jasmine rice weighs about 185 g and carries 675 calories by our own arithmetic from the raw USDA record, more than three times the 205 in a cup of the same rice cooked. Same word, same measuring cup, wildly different answer.
Parboiled and instant both land slightly lighter per cup, at 194 and 196 calories, because they hold a little less water than regular long-grain. That difference is small enough to ignore on a food log.
Brown jasmine is not the calorie saving people expect. Across six jasmine products in USDA's Branded database — Royal Thai Hom Mali, Veetee, Imperial Dragon, Imperial Elephant, Golden Star and White Elephant — dry rice runs 320 to 360 calories per 100 g, and the labeled 1/4 cup dry serving lands between 158 and 180 calories whether the rice is white or brown. Brown jasmine buys you fiber and a chewier grain, not fewer calories.
Carbs carry the cup, and salt is a cooking choice
A cup of cooked jasmine rice delivers 44.5 g of carbohydrate, 16% of the Daily Value, against 0.4 g of fat and 4.3 g of protein. Nothing else on the label moves much. Fiber is the row that disappoints: 0.6 g a cup, just 2% of the FDA Daily Value of 28 g. White rice is milled rice, and milling is where the bran goes. MyPlate's grains guidance asks for at least half your grains to be whole, which is an argument for brown jasmine on some nights rather than an argument against white rice on any night.
Sodium is the surprise, and it is entirely yours to control. Plain cooked long-grain rice carries 1 mg of sodium per 100 g — 2 mg a cup, 0% of the Daily Value. USDA's record for the same rice boiled with salt reads 382 mg per 100 g, which comes to about 604 mg a cup by our own arithmetic, or 26% of the Daily Value. That is roughly a quarter teaspoon of table salt hidden inside a side dish most people think of as sodium-free. If you are watching sodium, salting the water is the lever, not the rice.
How does jasmine rice compare?
| Rice or noodle | Per 100 g | US serving | Calories |
|---|---|---|---|
| Jasmine, white long-grain, cooked | 130 kcal | 1 cup, 158 g | 205 kcal |
| Short-grain white rice, cooked | 130 kcal | 158 g, our arithmetic | 205 kcal |
| Medium-grain white rice, cooked | 130 kcal | 158 g, our arithmetic | 205 kcal |
| Somen noodles, cooked | 131 kcal | 158 g, our arithmetic | 207 kcal |
Our take: grain shape is a red herring. Long, medium and short-grain white rice all sit at 130 calories per 100 g, and cooked somen noodles are 131 — a single calorie apart across the whole table. Anyone telling you that jasmine is "heavier" than plain white rice is describing aroma and stickiness, not calories. What actually decides your number is how much cooked rice ends up in the bowl and whether you weigh it before or after the water goes in. Pick one cup as your default portion, keep the second scoop for a day you trained, and the grain itself stops mattering.
Most popular jasmine rice brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Royal Thai Hom Mali Brown Jasmine Rice | 356 cal |
| Veetee Hom Mali Thai Jasmine Rice | 351 cal |
| Imperial Dragon Jasmine Rice | 356 cal |
| Imperial Elephant 100% Jasmine Rice | 360 cal |
| Golden Star Brown Jasmine Rice | 320 cal |
| White Elephant Jasmine Rice | 360 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Jasmine rice FAQs
How many calories are in 1 cup of cooked jasmine rice?
205 calories in one cup of cooked jasmine rice, which weighs 158 g, based on USDA's enriched cooked long-grain white rice record at 130 calories per 100 g. That cup also carries 44.5 g of carbohydrate, 4.3 g of protein and almost no fat at 0.4 g.
How many calories are in 100 g of jasmine rice?
130 calories per 100 g cooked, and 365 calories per 100 g dry. The difference is water, not a different grain. If you weigh rice on a kitchen scale after cooking, use 130; if you weigh it straight from the bag before boiling, use 365 per 100 g.
Is jasmine rice higher in calories than white rice?
No, jasmine is white rice, and cooked long-grain, medium-grain and short-grain white rice all measure 130 calories per 100 g in USDA's records. A cup comes to 205 calories for each of them. Jasmine differs in aroma and texture, not in calories, carbs or protein.
How many carbs are in jasmine rice?
44.5 g of carbohydrate in a 1-cup cooked serving of 158 g, which is 16% of the Daily Value. Per 100 g cooked that is 28.17 g. Fiber is only 0.6 g a cup, so nearly all of it counts as available carbohydrate rather than roughage.
How much does 1/4 cup of dry jasmine rice make when cooked?
1/4 cup dry weighs 45 g and carries 164 calories, and it cooks up to roughly one cup. USDA's cooked cup reads 205 calories, which works back to about 56 g of dry rice, so a generous quarter cup is closer to the truth than a level one.
Is brown jasmine rice lower in calories?
No, across six jasmine products in USDA's Branded database, dry rice runs 320 to 360 calories per 100 g whether it is white or brown, and the labeled 1/4 cup dry serving lands between 158 and 180 calories. Brown jasmine adds fiber and chew, not a calorie discount.
Does cooking with salt change the calories?
The calories do not move, but sodium does: plain cooked rice has 1 mg of sodium per 100 g, while USDA's salted version reads 382 mg per 100 g — about 604 mg a cup, or 26% of the Daily Value. Rinsing the grains changes neither figure meaningfully.
Is jasmine rice good for weight loss?
It can be, at one cup: that serving is 205 calories with 0.4 g of fat, which fits a 400 to 500-calorie lunch alongside protein and vegetables. The problem is portion drift: two cups is 411 calories before anything else lands on the plate.
Similar foods
- Rice — 205 cal per cup, cooked
- Quinoa — 222 cal per cup cooked
- Pasta — 168 cal per cup penne
- Penne pasta — 169 cal per cup
- Wild Rice — 166 cal per cup, cooked
- Baba ganoush — 110 cal for 1/4 cup
Count it without the math
Point the camera at the bowl and BodyPal counts the rice for you, cooked weight and all.
