Is Jasmine Rice Keto?

Rice
Jasmine Rice sticker illustration
KETO VERDICTAVOID

Jasmine rice is difficult to use as the main starch on keto: the stored reference contains 78.7g net carbs per 100 g. Only 10 g of the dry reference contributes about 7.9g toward a 20–25 g daily budget, so this is a small ingredient allowance, not a cooked rice bowl. The reference is a generic rice record rather than a verified jasmine product label.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

78.7gnet carbs in your portion

Total carbs
80g
Fiber
1.3g
Protein
7.1g
Fat
0.7g
Calories
365
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  • Net carbs (100 g)78.7g
  • Protein (100 g)7.1g
  • Fat (100 g)0.7g
  • Keto verdictAvoid on keto

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
78.7g
Total Carbs
80g
Fiber
1.3g
Protein
7.1g
Fat
0.7g
Calories
365

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S NOT KETO-FRIENDLY

  • Weigh jasmine rice before cooking when using this dry-grain reference. The heavier cooked batch includes absorbed water; applying the dry value to the cooked weight would overstate the amount of rice used.
  • For a shared pot, record the dry rice added and the fraction of the finished batch eaten. Keep coconut milk, stock concentrates and sweetened stir-fry sauces as separate recipe ingredients.
  • If mixing jasmine rice with cauliflower rice, count the actual rice in the mixture. The name “cauliflower rice bowl” does not tell you whether a restaurant has included ordinary rice underneath.

PREPARATION SUGGESTIONS

KEEP THE RICE VISIBLE IN THE RECIPE

Measure a small dry amount before cooking it separately, then combine it with the rest of the bowl. This keeps the rice allocation clear when vegetables and sauces would otherwise hide it.

Better keto swaps

  • Cauliflower Rice — 3g net carbs per 100 g (reference). Use as the vegetable base for a stir-fry bowl, adding sauce separately. Its reference does not include an oil or seasoning packet.
  • Konjac Rice (Shirataki) — 0g net carbs per 100 g (estimate). A rice-shaped option for carrying curry sauce; check the pouch for added rice flour and use its draining instructions.
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