✦ Aromatic floral fragrance ✦ Soft slightly sticky texture ✦ Selenium contributor ✦ Higher GI than basmati

Jasmine rice is a fragrant long-grain Thai rice prized for its floral aroma and soft, slightly sticky cooked texture. It is a refined white rice with a higher glycaemic index than basmati (due to lower amylose content) but provides moderate selenium and B vitamins. It is the classic accompaniment to Thai and Southeast Asian cuisine.

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Preparation note

Rinse before cooking; use a 1:1.25 ratio of rice to water in a tight-lidded pot for 15-18 minutes. Jasmine rice absorbs sauces well — ideal served with curry and stir-fries.

Sources: CoFID 2021

Macronutrients per 100g

1,498
kJ
Energy
7.00
g
Protein
80.4
g
Carbs
0.50
g
Fibre
0.90
g
Fat
0.20
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

89
GI Score
🔴 High GI
40
GL / Serving
High Load

High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Glutamic acid 2.10 g —
Aspartic acid 0.525 g —
Leucine 0.483 g —
Proline 0.385 g —
Valine 0.357 g —
Arginine 0.350 g —
Phenylalanine 0.343 g —
Serine 0.315 g —
Isoleucine 0.280 g —
Alanine 0.280 g —
Glycine 0.245 g —
Tyrosine 0.245 g —
Threonine 0.231 g —
Lysine 0.210 g —
Methionine 0.182 g —
Histidine 0.168 g —
Cysteine 0.126 g —
Tryptophan 0.084 g —
Sources: CoFID 2021
Grains & Cereals Rice 🇬🇧 CoFID 2021