Basmati Rice vs Jasmine Rice: Calories and Nutrition Compared (2026)

Basmati rice has 121 calories and 3.5 g of protein, while Jasmine rice has 129 calories and 2.7 g of protein. Basmati rice is lower in calories and higher in protein.

Basmati rice and Jasmine rice are popular varieties of long-grain rice known for their unique flavors and textures. This comparison will highlight their nutritional differences per 100 grams.

What Is the Difference Between Basmati Rice and Jasmine Rice?

Basmati rice is a long-grain rice known for its fragrant aroma and fluffy texture when cooked. It is commonly used in Indian and Middle Eastern cuisines. Jasmine rice is a long-grain rice that is slightly sticky when cooked and has a subtle floral aroma. It is often used in Southeast Asian dishes.

Basmati Rice vs Jasmine Rice: Nutrition Side by Side

The following table summarizes the nutritional differences between Basmati rice and Jasmine rice per 100 grams.

Nutrient (per 100 g)	Basmati rice (cooked)	Jasmine rice (cooked)
Calories	121 kcal	129 kcal
Protein	3.5 g	2.7 g
Carbs	25.2 g	28 g
Sugar	0.1 g	0.1 g
Fat	0.4 g	0.3 g
Fiber	0.6 g	0.3 g
Sodium	1 mg	1 mg

Which Is Better, Basmati Rice or Jasmine Rice?

For weight loss: Basmati rice contains 121 calories, while Jasmine rice has 129 calories. Choosing Basmati rice may be slightly more beneficial for weight loss.

For muscle and protein: Basmati rice provides 3.5 g of protein compared to Jasmine rice's 2.7 g. Therefore, Basmati rice is a better option for protein intake.

For low-carb or low-sugar: Basmati rice has 25.2 g of carbs and 0.1 g of sugar, while Jasmine rice has 28 g of carbs and 0.1 g of sugar. Basmati rice is lower in carbohydrates.

How to Track Basmati rice and Jasmine rice Accurately

Portion sizes and macro content can be easy to misjudge, especially when cooking rice. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult with a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which rice has more protein?

Basmati rice has 3.5 g of protein, while Jasmine rice has 2.7 g of protein. Therefore, Basmati rice has more protein.

Which rice has fewer calories?

Basmati rice contains 121 calories, whereas Jasmine rice contains 129 calories. Thus, Basmati rice has fewer calories.

What are the carbohydrate contents of both rice types?

Basmati rice has 25.2 g of carbs, while Jasmine rice has 28 g of carbs. Basmati rice is lower in carbohydrates.

How much sugar is in each type of rice?

Both Basmati rice and Jasmine rice contain 0.1 g of sugar per 100 g. They have the same sugar content.

What is the fat content in Basmati and Jasmine rice?

Basmati rice contains 0.4 g of fat, while Jasmine rice has 0.3 g of fat. Basmati rice has slightly more fat.

What is the fiber content of both rice types?

Basmati rice has 0.6 g of fiber, while Jasmine rice has 0.3 g of fiber. Basmati rice has more fiber.

Key Takeaways

• Basmati rice has 121 calories per 100 g.
• Jasmine rice has 129 calories per 100 g.
• Basmati rice contains 3.5 g of protein.
• Jasmine rice contains 2.7 g of protein.
• Basmati rice has 25.2 g of carbs.
• Jasmine rice has 28 g of carbs.