Jasmine Rice Overview

Jasmine rice is a fragrant long-grain white rice commonly used in Southeast Asian cooking. It is highly refined and very high in carbohydrates, making it unsuitable for low-carb, keto, or diabetic-friendly eating.

Quick Carb Snapshot

• Carbs (per 100 g cooked): ~28–30 g
• Carbs (standard portion): ~45 g per 1 cup cooked
• Glycemic Index: High
• Best Substitutes: Cauliflower rice, shirataki rice
• Diabetic-Friendly? No
• Keto-Friendly? No

Key Traits

• Texture: Soft, slightly sticky
• Flavor: Mild, aromatic
• Carb Impact: Very high
• GI / GL Notes: Refined starch spikes glucose
• Common Uses: Stir-fries, curries, rice bowls

Best For

• Traditional Asian dishes
• Carb-inclusive diets
• Occasional meals

Avoid For

• Keto or low-carb eating
• Diabetic-friendly meals
• Large portions

How Jasmine Rice Compares to Higher-Carb Ingredients

Texture & Structure

• Sticky starch base
• Highly digestible
• Low fiber

Flavor & Nutrition

• Minimal nutrients after refining
• High glycemic load
• Pairs easily with sauces

How to Substitute Jasmine Rice

Low-Carb Swaps by Use

• Rice bowls: Cauliflower rice
• Stir-fries: Shirataki rice
• Side dish: Cabbage rice

Tips for Successful Swaps

• Season substitutes well
• Remove excess moisture
• Pair with bold sauces

Storage & Shelf Life

Pantry

Dry jasmine rice is shelf-stable.

Cooked

Cooked rice keeps 3–4 days refrigerated.

Signs It Has Gone Bad

• Sour smell
• Slime
• Mold

Carb / Keto & Dietary Notes

• Carb Impact: Very high
• Keto Use: Not allowed
• Diabetic Notes: Avoid

This information is for educational purposes only and not medical advice.

Allergy & Dietary Flags

• Gluten-Free: Yes
• Nuts: No
• Nightshade: No
• Vegan / Vegetarian: Yes

Carb & Dietary Tags

• Low-Carb: No
• High-Carb: Yes
• Keto-Friendly: No
• Diabetic-Friendly: No
• Low GI: No

Related Ingredients

Often compared to white rice and basmati rice, jasmine rice is best replaced with cauliflower rice or shirataki rice.