Jasmine Rice
An aromatic long-grain white rice with one of the highest GIs of any rice — it spikes blood sugar as fast as or faster than plain white rice.
FatTonic Facts
Jasmine Rice · per serving 1 cup cooked (150g)
Avoid · strongly works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 41 | −90.2 |
| Sugar (g) | 0 | 0.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 4 | +2.8 |
| Floored at 1 | raw -1.8 | = 1 |
| Glycemic index | 99 | |
| Carbs (g) | 42 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168878 (Rice, white, long-grain, regular, enriched, cooked), public domain, checked 2 Oct 2026.
Glycemic index: 99, the median of two glucose-referenced tests in Table A1 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no. 538 Jasmine Fragrant rice, white (SunRice brand, Rice Growers Co-Op., Australia) 89; no. 539 Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand) 109. Note: no. 1742 (p. 53) reprints test 539 (same rice, same result, 109) under its published reference (Chan et al., Eur J Clin Nutr 2001) and is not counted twice. Opened 28 Oct 2026; the 2021 edition could not be opened. Until 28 Oct 2026 this page used 89, from no recorded source.
Per 100 g (USDA record; serving 150 g): carbs 28.2, sugar 0.1, fiber 0.4, protein 2.7, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 41 set it, −90.2 points. Source: USDA FoodData Central, FDC 168878.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Jasmine Rice scores 1, rated Avoid. It scores higher than 0% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does jasmine rice spike insulin?
Glycemic load 41 for 1 cup cooked (150g); FatTonic Score 1/100 — it strongly works against fat-burning.
Is jasmine rice good for fat loss?
Avoid (1/100): jasmine rice strongly works against fat-burning.