KETO VERDICTAVOID
Jasmine rice should be avoided on keto: ~29g net carbs per 100g cooked—easy to exceed daily limits even with small portions.
Is Jasmine Rice Keto?
Rice
Jasmine rice should be avoided on keto: ~29g net carbs per 100g cooked—easy to exceed daily limits even with small portions.
- Net carbs (100g)29g
- Protein (100g)2.7g
- Fat (100g)0.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
29g
Total Carbs
29.4g
Fiber
0.4g
Protein
2.7g
Fat
0.3g
Calories
130
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs (~29g/100g cooked) rapidly uses a full day’s keto carbs
- Low in fat and fiber—poor keto macro profile and satiety
- High glycemic impact can spike blood sugar/insulin
- If used at all, limit to very small portions and track closely
HEALTH BENEFITS
- Provides B vitamins (thiamine/niacin) for energy metabolism
- Source of minerals like manganese and selenium (brand-dependent)
- Easily digested carbohydrate for non-keto fueling contexts
- Naturally gluten-free whole-food starch
PREPARATION SUGGESTIONS
STANDARD PREPARATION
Cook per package directions; if included on a relaxed low-carb day, measure a very small portion.
PORTION CONTROL
Mix cauliflower-rice 2–3:1 with jasmine rice to lower net carbs while preserving texture.