Jasmine rice glycemic index
Jasmine rice has a glycemic index of 89, which is high. A 150 g serving (about 1 cup cooked) has a glycemic load of 37 (high).
Also known as: Thai fragrant rice, Hom Mali rice
- Serving150 g
- Available carbs42 g
- Fiber0.6 g
- Sugars0.1 g
- Protein4 g
- Calories195 kcal
Serving: about 1 cup cooked.
What to know
Jasmine rice is one of the highest-GI rices, averaging 89 across 18 studies. Its soft, sticky texture comes from low amylose, which also makes it digest fast. Swap in basmati or parboiled rice for a smaller spike.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 14 g | 12 | Medium |
| 100 g | 28 g | 25 | High |
| 150 g · about 1 cup cooked | 42 g | 37 | High |
| 300 g · double serving | 83 g | 74 | High |
What the studies found
The value of 89 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 18 studies. Results range from 68 to 116. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 68 · Singapore 2014
- 68 · Australia 2013
- 79 · Australia 2008
- 80 · Australia 2011
- 80 · Australia 2013
- 82 · Canada 2010
- 84 · Canada 2010
- 88 · Singapore 2014
- 89 · Australia 2006
- 90 · Thailand 2015
- 91 · Thailand 2015
- 92 · Thailand 2015
- 96 · USA 2014
- 106 · USA 2014
- 109 · Thailand 2000
- 115 · Thailand 2014
- 116 · Thailand 2014
Jasmine rice compared with other grains & rice
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Frequently asked questions
Is jasmine rice low glycemic?
No. With a GI of 89, jasmine rice is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of jasmine rice?
A 150 g serving (about 1 cup cooked) has a glycemic load of 37, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat jasmine rice?
With a GI of 89 and a high glycemic load per serving, jasmine rice is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in jasmine rice?
A 150 g serving has about 42 g of total carbohydrate, including 0.6 g of fiber, leaving 41.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 130 kcal | 195 kcal |
| Carbohydrates | 28 g | 42 g |
| Available carbs | 28 g | 42 g |
| Fiber | 0.4 g | 0.6 g |
| Sugars | 0.1 g | 0.1 g |
| Protein | 2.7 g | 4 g |
| Fat | 0.3 g | 0.4 g |
Source: USDA FoodData Central, Rice, white, long-grain, regular, enriched, cooked (SR Legacy, FDC 168878). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.