How healthy is egg fried rice?
Is egg fried rice healthy? Yes, in moderate portions. Egg fried rice scores 30/100 on the HowHealthyIs Score: 100 g provides 162 kcal, 91 µg vitamin A and 4.5 g protein. Egg fried rice is day-old rice stir-fried with egg, peas, carrot and scallion: mostly refined starch, with the egg adding some protein and the oil adding fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Egg fried rice ranks higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A6%
- Protein6%
- Vitamin E3%
- Iron2%
- Fiber2%
- Magnesium2%
- Vitamin C1%
- Potassium1%
- Calcium1%
Counts against
- Saturated fat2%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 25 minus 8 = 17. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in egg fried rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 162 kcal | 486 kcal | |
| Protein | 4.5 g | 13 g | 27% |
| Carbohydrates | 25 g | 74 g | 27% |
| Fiber | 0.9 g | 2.8 g | 10% |
| Sugars | 0.2 g | 0.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.9 g | 15 g | 19% |
| Saturated fat | 0.8 g | 2.3 g | 12% |
| Omega-3 fats | 0.3 g | 0.9 g | |
| Vitamins | |||
| Vitamin A | 91 µg | 274 µg | 30% |
| Vitamin C | 2.1 mg | 6.4 mg | 7% |
| Vitamin D | 0.3 µg | 0.8 µg | 4% |
| Vitamin E | 0.7 mg | 2.1 mg | 14% |
| Vitamin K | 8 µg | 24 µg | 20% |
| Vitamin B12 | 0.1 µg | 0.4 µg | 16% |
| Folate | 16 µg | 48 µg | 12% |
| Minerals | |||
| Calcium | 24 mg | 71 mg | 5% |
| Iron | 0.7 mg | 2.1 mg | 12% |
| Potassium | 96 mg | 287 mg | 6% |
| Magnesium | 14 mg | 41 mg | 10% |
| Zinc | 0.6 mg | 1.8 mg | 16% |
| Sodium | 212 mg | 635 mg | 28% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard egg fried rice?
We estimate egg fried rice from this standard recipe (serves 4, about 1060 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Long-grain rice, cooked the day before | 300 g |
| Water absorbed by the rice | 450 g |
| 3 eggs | 150 g |
| Frozen peas and carrots | 150 g |
| Scallions | 30 g |
| Soy sauce | 20 g |
| Salt | 2 g |
| Oil for frying | 30 g |
| Sesame oil | 5 g |
Why is egg fried rice good for you?
- 274 µg vitamin A in 1 plate, 30% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 13 g protein in 1 plate, 27% of the daily value. Protein contributes to the maintenance of muscle mass.
- 24 µg vitamin K in 1 plate, 20% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- Using up leftover rice and frozen vegetables
- Pairing with a protein-rich stir-fry or tofu
What should you watch out for?
- On its own it is low in fiber and fairly light on protein.
- Takeout versions often use much more oil and salt.
What can you eat instead of egg fried rice?
Foods you can use the same way with a higher HowHealthyIs Score.