KETO VERDICTAVOID
Jasmine rice should be avoided on keto: ~79g net carbs per 100g dry (about 29g per 100g cooked)—easy to exceed daily limits even with small portions.
Is Jasmine Rice Keto?
Rice
Jasmine rice should be avoided on keto: ~79g net carbs per 100g dry (about 29g per 100g cooked)—easy to exceed daily limits even with small portions.
- Net carbs (100g)78.7g
- Protein (100g)7.1g
- Fat (100g)0.7g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
78.7g
Total Carbs
80g
Fiber
1.3g
Protein
7.1g
Fat
0.7g
Calories
365
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs (~79g/100g dry, ~29g cooked) rapidly use 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.