Dates vs Jasmine Rice
Side-by-side macro comparison. Dates vs Jasmine Rice per their standard serving sizes.
Jasmine Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Dates | Jasmine Rice | Difference |
|---|---|---|---|
| Calories | 133 cal | 205 cal | -35% Dates |
| Protein | 0.9g | 4.3g | -79% Dates |
| Carbs | 36g | 45g | -20% Dates |
| Fat | 0.1g | 0.4g | -75% Dates |
Differences shown relative to Dates. Positive = Dates has more.
Quick Take
Dates delivers 133 calories per serving with 0.9g protein, 36g carbs, and 0.1g fat. Jasmine Rice delivers 205 calories with 4.3g protein, 45g carbs, and 0.4g fat. The most meaningful difference: Dates saves 72 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Dates gives you 72 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Jasmine Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Jasmine Rice brings 205 calories — useful when you're chasing a surplus and struggling to eat enough. Jasmine Rice delivers 4.3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Dates fits cleanly into keto with only 36g carbs. Jasmine Rice at 45g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dates or Jasmine Rice?
Jasmine Rice has more protein: 4.3g vs 0.9g per serving. That's a difference of 3.4g.
Which has fewer calories, Dates or Jasmine Rice?
Dates has 133 calories per serving vs 205 calories in Jasmine Rice — a difference of 72 calories.
Is Dates or Jasmine Rice better for keto?
Dates is the better keto choice at 36g carbs per serving vs 45g carbs in Jasmine Rice.
Is Dates or Jasmine Rice better for weight loss?
For weight loss, Dates gives you more calorie flexibility (72 cal less per serving). For preserving muscle during a deficit, Jasmine Rice delivers more protein per calorie. Most people on cuts benefit from Jasmine Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Jasmine Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Jasmine Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Dates
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Dates and Jasmine Rice stack up:
Full Dates guide • Full Jasmine Rice guide • All comparisons