is jasmine rice keto friendly
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Is Jasmine Rice Keto Friendly? Discover the Carb Conundrum


Is jasmine rice keto friendly?” Curious about jasmine rice and its compatibility with a keto diet? In this article, we’ll explore the keto-friendliness of jasmine rice and provide you with valuable insights. The ketogenic diet, or keto diet for short, is a low-carbohydrate, high-fat eating plan that puts your body in a state of ketosis, burning fat for fuel instead of carbohydrates.

Jasmine rice, known for its aromatic properties and popularity in Thai cuisine, raises questions for those on a keto diet. Is it OK to eat rice in keto? Can you have brown rice on keto? These are essential inquiries to address when considering the compatibility of jasmine rice with the principles of the ketogenic diet.

The primary goal of the keto diet is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates. Consuming high amounts of carbohydrates, such as those found in jasmine rice, can disrupt ketosis and hinder progress on a diet.

Join us as we uncover the answers and explore alternative options to replace rice in your keto meals. By the end of this article, you’ll clearly understand whether jasmine rice can be incorporated into your keto lifestyle or if there are more suitable alternatives to satisfy your taste buds. Let’s dive in and discover the keto-friendliness of jasmine rice!

Nutritional Composition of Jasmine Rice

When it comes to exploring the nutritional composition of jasmine rice and its compatibility with a keto diet, it’s essential to understand the different types of jasmine rice and their unique characteristics. Jasmine rice has three main types: white, brown, and red. Let’s dive into the nutritional differences among these varieties.

  1. White Jasmine Rice: White jasmine rice is the most commonly found type. It undergoes processing that removes the outer bran layer, producing a refined grain. As a result, white jasmine rice has lower fiber content and fewer vitamins and minerals compared to its unprocessed counterparts.
  2. Brown Jasmine Rice: Brown jasmine rice, on the other hand, is considered a whole grain because it retains the outer bran layer. This makes it a more nutritious option. Brown jasmine rice contains more fiber, vitamins, and minerals than white jasmine rice. It also offers slightly higher iron content.
  3. Red Jasmine Rice: Red jasmine rice is another whole-grain variety that stands out due to its vibrant red color. Thanks to its pigmentation, it contains more phytochemicals and antioxidants than white rice. These antioxidants are beneficial for reducing the risk of chronic diseases such as heart disease and cancer.

Now, let’s take a closer look at the specific nutritional information for one ¼ cup serving of brown jasmine rice(1):

  • Calories: 160
  • Fat: 1 gram
  • Cholesterol: 0 grams
  • Sodium: 0 grams
  • Carbohydrates: 36 grams
  • Fiber: 2 grams
  • Sugar: 0 grams
  • Protein: 3 grams

Understanding the nutritional composition of jasmine rice, mainly brown jasmine rice, can help you make informed decisions about its suitability for your keto diet. While brown jasmine rice contains carbohydrates, fiber content, and essential nutrients, it offers a relatively healthier option than white jasmine rice.

Keto-Friendliness of Jasmine Rice

Is jasmine rice keto-friendly? The answer is no. Jasmine rice is not considered keto-friendly due to its high carbohydrate content. On a keto diet, the primary goal is to limit carbohydrate intake and promote a state of ketosis where the body burns fat for fuel instead of carbohydrates. Jasmine rice, whether white, brown, or red, contains a significant amount of carbohydrates, which can hinder ketosis and impact your progress on the keto diet.

One cup of cooked jasmine rice provides approximately 36 grams of carbohydrates, a substantial portion when you have limited daily carbohydrate allowances on a keto diet. Consuming jasmine rice can cause a spike in blood sugar levels and shift the body out of ketosis, making it challenging to achieve and maintain a state of ketosis.

If you’re following a keto diet and looking for alternatives to jasmine rice, several options are available. Cauliflower rice is a popular choice as it is low in carbohydrates and can be used as a substitute in various rice-based dishes. Other alternatives include spiralized zucchini, shirataki noodles, and konjac rice, all low-carb options that can be incorporated into your keto meals.

It’s important to note that while brown jasmine rice may offer some nutritional benefits compared to white jasmine rice, it still contains a significant amount of carbohydrates, making it unsuitable for a strict keto diet. To stay in ketosis and optimize your results on the keto diet, it’s recommended to focus on consuming foods that are low in carbohydrates, high in healthy fats, and moderate in protein.

Healthier Alternatives for a Keto Diet

Custom Keto Diet

Is it OK to eat rice on a keto diet? While jasmine rice is not considered keto-friendly due to its high carbohydrate content, plenty of healthier alternatives can satisfy your cravings while keeping you in ketosis. Let’s explore some low-carbohydrate options that can be substituted for jasmine rice and still align with your keto goals.

  1. Cauliflower Rice: Cauliflower rice is one of the most popular and versatile substitutes for rice on a keto diet. Made by finely grating cauliflower, it closely resembles the texture of rice and can be used in various dishes. Cauliflower rice is low in carbohydrates and provides essential nutrients, making it an excellent choice for those following a keto lifestyle.
  2. Shirataki Rice: Another fantastic alternative to jasmine rice is shirataki rice, known as konjac rice. Shirataki rice is made from konjac yam and is extremely low in carbohydrates and calories. It has a unique texture but can be a great option if you’re looking for a virtually carb-free rice substitute.
  3. Broccoli Rice: For a nutrient-packed alternative, consider broccoli rice. Pulse fresh broccoli florets in a food processor until they resemble rice grains. Broccoli rice is low in carbs, fiber and rich in vitamins and minerals, making it a healthy addition to keto meals.

By incorporating these low-carb alternatives into your keto diet, you can still enjoy satisfying rice-like textures while staying on track with your macronutrient goals. These options provide a creative way to add variety to your meals and keep your taste buds engaged.

Finding alternatives that work for you and your preferences is the key to a successful keto journey. Exploring different options and experimenting with recipes can help you discover new and delicious ways to enjoy your meals while maintaining ketosis.


In summary, the answer is no regarding whether jasmine rice is keto-friendly. Jasmine rice is unsuitable for a ketogenic diet due to its high carbohydrate content. Limiting your carbohydrate intake is essential if you’re following a keto lifestyle and aiming to maintain ketosis. However, plenty of alternatives can replace jasmine rice and still align with your dietary goals.

When considering a keto diet, it’s crucial to remember that individual dietary needs and goals may vary. While some may eliminate rice, others may prefer to find suitable substitutes that provide a similar experience. Exploring low-carbohydrate options like cauliflower rice, shirataki rice, or broccoli rice can help you meet your cravings and stay on track with your keto journey.

It’s always advisable to consult with healthcare professionals, such as registered dietitians or nutritionists, who can provide personalized advice tailored to your specific needs. They can help you navigate the complexities of a keto diet, offer guidance on suitable alternatives, and ensure that you meet your nutritional requirements while staying in ketosis.


WebMD Editorial Contributors. (2020, October 21). Jasmine Rice: Is It Good for You? WebMD; WebMD.

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.