Is Basmati Rice Better for You Than Jasmine Rice?

Meet basmati and jasmine rice, two long-grain rice varieties recognized for their lovely smells. People commonly mistake them when they are presented side by side since they are both long-grain and aromatic. When it comes down to it, they do have quite different qualities.

The Queen of Perfumed Rice is Basmati rice. It has a nutty taste and a floral aroma and is most often cultivated in India and Pakistan’s Himalayan area.

Jasmine rice, which is as white as the Jasmine flower, is mostly farmed in Southeast Asia, notably Thailand. It has a more delicate floral taste and a sticky and fluffy texture.

Although they seem to be quite similar, basmati is healthier than jasmine for various reasons. Let’s take a closer look at them.

Basmati Rice vs Jasmine Rice: Which Is Healthier?

Basmati rice is a better choice than jasmine rice for three reasons: it contains more nutrients, has less arsenic, and has a lower glycemic index.

Both sorts, however, make wonderful and nutritious side dishes, whether served with beef stew, chicken tortilla soup, or delightful empanadas, and both are quite healthy due to their high fiber and mineral content, particularly the brown form. Let’s look at the nutritional worth of both types for a more realistic comparison.

Jasmine vs Basmati Rice Nutrition Value Comparison

1 Cup Cooked Rice (175g) Basmati Rice Jasmine Rice
Glycemic Index 58 109
Calories 191 238
Iron 0% of the DV (Daily Intake) 2% of the DV (Daily Intake)
Fiber 0.7 g 1 g
Protein 5 g 4 g
Total Fat 0.5 g 1 g
Carbohydrates 39.85 g 45 g
Sodium 399 mg 189 mg
Calcium 20 mg 14 mg
Potassium 59.6 mg 83 mg
Vitamin A 0 IU 144 IU

Looking at the glycemic index might help you choose which rice is better for you. The glycemic index assesses the rate at which your body absorbs sugar from food. Low glycemic index foods are often regarded to be healthier.

Basmati rice has a glycemic index of 58 and is therefore absorbed more slowly, producing a more pleasant sense of fullness, while jasmine rice is swiftly absorbed, increasing blood sugar levels. Basmati is a superior option in terms of glycemic index.

When the nutritional composition of the two varieties is compared, it is clear that jasmine rice has more iron, potassium, and vitamin A than basmati rice. Jasmine rice, on the other hand, contains more calories and carbohydrates than basmati rice.

White basmati rice has less fiber than jasmine rice unless brown basmati rice is added, which we will discuss later in this article.

The Healthiest Option: Whole Grain Basmati and Jasmine Rice

While basmati and jasmine rice have comparable nutritional profiles, whole grain rice is undoubtedly better.

Brown basmati and jasmine rice have more fiber, proteins, and antioxidants than white rice. Its nutritional value is enhanced by the fact that they contain more vitamins and minerals. Let’s dig deep and go into every detail.

Why Brown Rice Is Healthier Than White Rice

To address the topic of whether whole grain rice is healthier, we must first examine the distinctions between them, other from color.

Brown rice is formed of whole grains. It has fiber bran, nutritious germ, and carbohydrate-rich endosperm, which are all components of whole grains. Sadly, white rice lacks bran and germ.

As a consequence, white rice has much less critical nutrients and chemicals than brown rice and is deficient in fiber. Cooked brown rice has 1.8 grams of fiber, while white rice has just 0.4 grams.

Moreover, whole grain rice has more vitamins, antioxidants, and minerals than white rice. The table below shows how much of each nutrient is provided by a 3.5 oz (100gr) serving of rice.

100 gr (3.5 oz) Brown Rice White Rice
Thiamine 6% 1%
Niacin 8% 2%
Vitamin B6 7% 5%
Manganese 45% 24%
Magnesium 11% 3%
Phosphorus 8% 4%
Iron 2% 1%
Zinc 4% 3%

The table shows that the discrepancies in magnesium and manganese stand out the most. Nevertheless, these variations are tiny and ineffectual unless you take rice on a regular basis; the real difference is in fiber, a so-called supernutrient that facilitates digestion and helps us maintain a healthy weight.

Health Benefits of Brown Basmati and Jasmine Rice

According to new study, consuming whole grains like brown basmati and jasmine rice on a regular basis decreases blood sugar levels and the overall risk of type 2 diabetes.

White rice, on the other hand, has been linked to an increase in diabetes risk. This might be because brown rice has more magnesium and fiber, two nutrients that aid in blood sugar regulation.

There is also evidence that whole grains, such as brown rice, may help reduce a variety of heart disease risk factors. According to the findings, people who eat the most whole grains, especially brown rice, had a lower chance of acquiring heart disease than those who consume the fewest whole grains.

Last but not least, research demonstrate that eating brown rice may help individuals lose weight far more successfully than eating white rice.

Do Brown Basmati and Jasmine Rice Contain Antinutrients?

Yes. Anti-nutrients included in all brown rice kinds may impair your body’s capacity to absorb certain nutrients. Namely, phytic acid or phytate.

Phytic acid is most visible in whole-grain meals taken uncooked. When the raw meal is cooked, the amount of phytic acid is greatly reduced.

Moreover, even if we eat a raw whole-grain meal, such as breakfast, the phytic acid may absorb some of the nutrients from that meal in minute quantities, but its anti-nutrient activity will not affect the rest of your meals.

Are Brown Basmati and Jasmine Rice Higher in Arsenic?

Brown rice may have greater amounts of arsenic than white rice. Long-term arsenic exposure has been associated to an increased risk of chronic illnesses such as cancer, heart disease, and type 2 diabetes.

Yet, in reality, the dosage is always the poison. As a result, if you consume brown basmati or jasmine rice as part of a balanced diet, this should not be an issue.


In terms of nutritional content, jasmine and basmati are comparable, but basmati is the better option. White or whole grain jasmine and basmati rice are also options.

Whole-grain rice has higher nutritional quality and possible health benefits. Despite the fact that they contain antinutrients and arsenic, their health advantages have made them a household staple.

But, there is nothing wrong with eating white rice, and it may certainly be part of a well-balanced diet. If you must use white rice, consider white basmati since it has a lower glycemic index.


Which rice is better for you jasmine or basmati?

Basmati rice has a far lower GI than Jasmine rice (58 vs. 109), which means it digests slower and releases sugar into the circulation more slowly. Concentrating on low GI meals is essential for losing weight.

What is the healthiest rice to eat?

Brown rice is significantly higher in minerals like magnesium and B vitamins than white rice, according to Nies. When it comes to calories per cup of cooked rice, brown has a little advantage over white, with 248 vs 205.

Is basmati rice the healthiest rice?

The glycemic index of most rices, especially white rice, is high; basmati rice is substantially lower on the scale. Basmati rice has a glycemic index of 50 to 58, making it a low to medium glycemic index meal. Little quantities of basmati rice may be part of a balanced diet if you have diabetes.

Is there a big difference between basmati and jasmine rice?

Thailand produces jasmine rice, whereas India and Pakistan produce basmati rice. They’re both long grain kinds, so they’ll cook up fluffy and not sticky. Its grains are likewise unique, with jasmine being plumper, softer, and somewhat more moist than basmati, which has a harder chew and a drier flavor.

Why is basmati rice so much better?

Basmati is low in fat and gluten-free. It contains all eight necessary amino acids and folic acid, as well as being low in salt and cholesterol-free. Basmati has a low to medium glycemic index, which means that energy is released at a slower, more consistent pace, resulting in more balanced energy levels.

Which rice is better for inflammation?

Anthocyanins, a type of flavonoid plant pigments with potent antioxidant and anti-inflammatory activities, are abundant in black rice.

What is the unhealthiest rice?


Amylopectin degrades quickly when triggered by hot water. Sticky rice has very few nutrients and is not an excellent source of fiber, vitamins, or minerals. It becomes much more unhealthy when combined with heavy sauces or fried dishes.

Which rice has the least toxins?

better rices

White basmati rice from California, India, and Pakistan, as well as sushi rice from the United States, have half the amount of inorganic arsenic as most other forms of rice.

What is the easiest rice to digest?

White rice is well-known for its ease of digestion. It’s low in fat and fiber, so it’s gentle on the stomach. Many sportsmen prefer white rice over brown rice since it does not create stomach problems.

Is it OK to eat basmati rice everyday?

You should include this in your daily diet because of its high mineral content, which includes iron, zinc, phosphorus, magnesium, and copper. Basmati rice is one of the healthiest grains available due to its mineral richness.

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