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
- Blood Sugar Impact: High
- 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
Why Jasmine Rice Are High-Carb
Texture & Structure
- Sticky starch base
- Highly digestible
- Low fiber
Flavor & Nutrition
- Minimal nutrients after refining
- High glycemic load
- Pairs easily with sauces
Best Low-Carb Ways to Replace 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
Allergy & Dietary Flags
- Gluten-Free: Yes
- Nuts: No
- Nightshade: No
- Vegan / Vegetarian: Yes
Related Ingredients
Often compared to white rice and basmati rice, jasmine rice is best replaced with
cauliflower rice or shirataki rice.