Fried Rice: Calories, Nutrition & Healthier Swaps

Egg fried rice is leftover rice fried with egg and soy sauce; oil and salt make it much heavier than steamed rice.

Fried Rice nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Fried Rice: nutrition highlights

A serving (serving, 300 g) provides 14 g of protein — about 24% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, fried rice gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.
• A serving has 2.7 g of salt — 54% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 300 g) is 492 kcal — roughly 2 h 41 min of easy walking or 62 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Fried Rice

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with lentils — 370 g, 496 kcal: −1.5 g saturated fat, −2 g salt.
• Lentils with mushrooms — 400 g, 488 kcal: −1.5 g salt, +18 g fibre.
• Lobio (bean stew) — 370 g, 492 kcal: +16 g fibre, +11 g protein.
• Lentils with cod — 380 g, 494 kcal: −1.9 g salt, +14 g fibre.