Is Fried Rice Healthy? Nutrition & Calories
Fried Rice nutrition facts per 100 g and per serving
Figures are for: Egg fried rice
| Nutrient | Per 100 g | Serving: 300 g |
|---|---|---|
| Calories | 164 kcal | 492 kcal |
| Energy (kilojoules) | 686 kJ | 2,059 kJ |
| Protein | 4.5 g | 14 g |
| Fat | 6 g | 18 g |
| incl. saturated | 1 g | 3 g |
| Total carbohydrates | 24 g | 72 g |
| incl. sugars | 1 g | 3 g |
| incl. fiber | 1 g | 3 g |
| Salt | 0.9 g | 2.7 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
164 kcal (686 kJ) per 100 g · P/F/C 4.5/6/24 g
Serving (300 g) — 492 kcal (2,059 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
In moderation. Fried rice sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 14 g per serving — 25% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.7 g per serving — 54% of the 5 g a day the WHO sets as the maximum.
A typical serving is 300 g: 492 kcal, 14 g protein, 18 g fat and 72 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Egg fried rice is leftover rice fried with egg and soy sauce; oil and salt make it much heavier than steamed rice.
protein 11%fat 33%carbs 56%
Fried Rice calories by weight, 50–300 g
150 g of fried rice has 246 calories and 200 g has 328. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 82 | 2.3 / 3 / 12 | 0.5 |
| 100 g | 164 | 4.5 / 6 / 24 | 1 |
| 150 g | 246 | 6.8 / 9 / 36 | 1.5 |
| 200 g | 328 | 9 / 12 / 48 | 2 |
| 250 g | 410 | 11 / 15 / 60 | 2.5 |
| 300 g — typical serving | 492 | 14 / 18 / 72 | 3 |
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Fried Rice: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg fried rice | 164 | 4.5 / 6 / 24 |
| Kimchi fried rice | 165 | 4.7 / 8.6 / 17 |
| Shrimp fried rice | 166 | 6.7 / 3 / 28 |
| Chicken fried rice | 166 | 10 / 5.9 / 19 |
| Pork fried rice | 179 | 7.6 / 4.2 / 28 |
Fried Rice: more nutrition highlights
It has 3 g of fiber per serving — roughly 12% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 300 g serving 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.
Swaps for fried rice
Fried rice has a fair amount of salt (0.9 g per 100 g) and almost no fiber (1 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Fried Rice vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken Rice | 160 | 8.2 / 6.1 / 18 |
| Fried Rice | 164 | 4.5 / 6 / 24 |
| Spaghetti Bolognese | 165 | 8 / 6 / 21 |
| Chicken Curry | 165 | 14 / 9.5 / 7 |
| Nasi Goreng | 165 | 6.4 / 7.4 / 18 |
| Nasi Kerabu | 165 | 7.6 / 7.9 / 16 |
| Duck Rice | 166 | 7.5 / 7.8 / 16 |
FAQ
How many calories are in 100 g of fried rice?
100 g of fried rice has 164 calories, with 4.5 g protein, 6 g fat and 24 g carbohydrates (1 g fiber).
How many calories are in a serving of fried rice?
A 300 g serving has 492 calories: 14 g protein, 18 g fat and 72 g carbs.
What are the macros of fried rice?
Per 100 g: 4.5 g protein, 24 g carbs and 6 g fat. By calories that's about 11% protein, 56% carbs and 33% fat.
How long do you have to walk to burn a serving of fried rice?
About 2 h 41 min of easy walking or 62 min of cycling for a 70 kg (154 lb) person — that's the 492 calories in a 300 g serving.
How much fiber is in fried rice?
100 g of fried rice has 1 g of fiber; a 300 g serving has 3 g — 12% of the 25 g a day the WHO recommends.
How do the calories in fried rice change with the type and cooking method?
Per 100 g it ranges from 164 kcal (egg fried rice) to 179 kcal (pork fried rice).
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