Fried Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of fried rice contains 174 calories, 4.1g protein, 27.8g carbs, and 4.9g fat. Fried Rice is a good source of sodium.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 174 kcal | 9% |
| Protein | 4.1g | 8% |
| Carbohydrates | 27.8g | 10% |
| Total Fat | 4.9g | 6% |
| Fiber | 1.2g | 4% |
| Sodium | 255.0mg | 11% |
Is Fried Rice Good for You?
Fried Rice is a moderately nutritious grain-based dish that provides useful amounts of carbohydrates and protein. A 100g serving delivers 27.8g of carbohydrates (10% Daily Value) for sustained energy, 4.1g of protein (8% Daily Value) for muscle support, and 174 calories, making it is a reasonable choice for balanced meals when prepared mindfully.
Key Health Benefits of Fried Rice
Solid Carbohydrate Source — With 27.8g of carbohydrates per 100g serving, it is an effective fuel source for daily energy needs and physical activity. This accounts for 10% of your Daily Value, supporting sustained mental and physical performance.
Lean Protein Content — The 4.1g of protein per serving (8% Daily Value) contributes to muscle maintenance and tissue repair. While not a primary protein source, it is a useful addition when combined with lean meats or tofu in the dish.
Moderate Calorie Density — At 174 calories per 100g, it is relatively light compared to heavier grain dishes, making portion control more manageable for calorie-conscious eating plans.
Dietary Fiber Contribution — Each serving contains 1.2g of fiber (4% Daily Value), supporting digestive health and promoting feelings of fullness throughout the day.
Lower Fat Profile — With just 4.9g of total fat (6% Daily Value), it is a relatively lean option that limits excess calorie intake from fats while still providing essential fatty acids.
How Does Fried Rice Compare?
Fried Rice is lighter than many grain-based dishes like pilaf or risotto, delivering fewer calories (174 per 100g) and less fat (4.9g). Compared to plain steamed rice, it is slightly higher in calories due to oil content, but offers more flavor and texture in the same serving size without dramatically increasing fat intake.
Frequently Asked Questions
How many calories are in fried rice?
Fried Rice contains 174 calories per 100g serving. A typical restaurant portion (about 250g) would provide approximately 435 calories, though the exact amount varies based on preparation method and added ingredients like oils and proteins.
Is fried rice good for weight loss?
Fried Rice can fit into a weight loss plan when eaten in controlled portions. Its relatively modest calorie density (174 kcal/100g) and 4.1g protein content support satiety, but it is important to monitor portion sizes and preparation methods, as added oils and sauces can increase calories significantly.
How much protein does fried rice have?
Fried Rice provides 4.1g of protein per 100g serving, representing 8% of your Daily Value. To boost the protein content, consider adding eggs, chicken, shrimp, or tofu during preparation.
Is fried rice keto-friendly?
Fried Rice is not ideal for ketogenic diets due to its 27.8g carbohydrate content per 100g, which exceeds typical keto macronutrient targets. It is better suited for standard balanced diets, Mediterranean eating patterns, or low-fat approaches.
How long can you store leftover fried rice?
Properly stored fried rice keeps for 3-4 days in an airtight container in the refrigerator. It is best to cool it to room temperature before refrigerating, and always reheat it thoroughly before eating to ensure food safety.
How to Track Fried Rice Nutrition with Gram
The Gram app makes logging fried rice effortless—simply scan the package barcode or photo of your serving using AI food recognition, and it is instantly matched to our USDA-backed database. You’ll see the complete nutrient breakdown including calories, protein, carbs, and sodium, allowing you to monitor how it fits into your daily nutrition goals. Track multiple servings throughout the day and watch how fried rice contributes to your overall macronutrient balance.
Frequently Asked Questions
How many calories are in fried rice?
Fried Rice contains 174 calories per 100g serving. A typical restaurant portion (about 250g) would provide approximately 435 calories, though the exact amount varies based on preparation method and added ingredients like oils and proteins.
Is fried rice good for weight loss?
Fried Rice can fit into a weight loss plan when eaten in controlled portions. Its relatively modest calorie density (174 kcal/100g) and 4.1g protein content support satiety, but it is important to monitor portion sizes and preparation methods, as added oils and sauces can increase calories significantly.
How much protein does fried rice have?
Fried Rice provides 4.1g of protein per 100g serving, representing 8% of your Daily Value. To boost the protein content, consider adding eggs, chicken, shrimp, or tofu during preparation.
Is fried rice keto-friendly?
Fried Rice is not ideal for ketogenic diets due to its 27.8g carbohydrate content per 100g, which exceeds typical keto macronutrient targets. It is better suited for standard balanced diets, Mediterranean eating patterns, or low-fat approaches.
How long can you store leftover fried rice?
Properly stored fried rice keeps for 3-4 days in an airtight container in the refrigerator. It is best to cool it to room temperature before refrigerating, and always reheat it thoroughly before eating to ensure food safety.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track fried rice and thousands of other foods with the Gram app.