Calories in Egg Fried Rice
Egg Fried Rice is a popular stir-fried dish made from cooked rice, scrambled eggs, and often a mix of vegetables like peas and carrots. It is a calorie-dense meal providing a significant amount of carbohydrates for energy along with moderate protein from the eggs.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 168 | 6.3g | 21.1g | 6.2g |
| 1 serving (149 g) | 1 serving (149 g) | 250 | 9.4g | 31.4g | 9.3g |
| 1 oz (28g) | 1 oz (28g) | 48 | 1.8g | 6g | 1.8g |
Health Benefits
Energy Source: High in complex carbohydrates that provide sustained energy for daily activities.
Complete Protein: Eggs provide all essential amino acids necessary for muscle repair and growth.
Nutrient Density: When prepared with various vegetables, it provides essential vitamins like Vitamin A and C.
Nutrition Tips
- Use cold, day-old rice to prevent it from becoming mushy and to reduce oil absorption.
- Increase the vegetable-to-rice ratio to boost fiber and micronutrient content.
- Opt for low-sodium soy sauce or coconut aminos to significantly lower the sodium content.
- Use a non-stick wok or pan to minimize the amount of oil needed for frying.
- Add lean proteins like shrimp or tofu alongside eggs for a more satiating meal.
GAYA Tracking Tip
For the most accurate tracking, take a clear photo of the entire portion. GAYA's AI can better estimate the calorie density by identifying the visible ratio of rice, eggs, and oil sheen.
Frequently Asked Questions
Is egg fried rice high in calories?+
It can be, especially in restaurants where more oil is used. A home-cooked version with less oil and more vegetables is a moderate-calorie meal.
How can I make fried rice healthier?+
Use brown rice for more fiber, add plenty of colorful vegetables, and use minimal oil and low-sodium seasonings.
Does egg fried rice contain a lot of sodium?+
Traditional recipes using standard soy sauce are high in sodium. Using low-sodium alternatives or reducing the sauce amount helps manage salt intake.
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