Egg fried rice vs nasi goreng: which is healthier?
They are about equally nutrient-dense: egg fried rice scores 30/100 and nasi goreng 30/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Egg fried rice
162 kcal per 100 g. 1 plate: 300 g
Nasi goreng
153 kcal per 100 g. 1 plate: 450 g
Which to pick for your goal
- Fewer caloriesAbout even162 vs 153 kcal per 100 g
- More proteinNasi goreng4.5 vs 7.1 g per 100 g
- More fiberAbout even0.9 vs 0.5 g per 100 g
- Less sugarEgg fried rice0.2 vs 2.4 g per 100 g
- More potassiumNasi goreng96 vs 151 mg per 100 g
- Less saturated fatAbout even0.8 vs 0.7 g per 100 g
Nutrition side by side
| Nutrient | Egg fried rice, 100 g | Nasi goreng, 100 g | Egg fried rice, 300 g | Nasi goreng, 450 g |
|---|---|---|---|---|
| Calories | 162 kcal | 153 kcal | 486 kcal | 689 kcal |
| Protein | 4.5 g | 7.1 g | 13 g | 32 g |
| Carbohydrates | 25 g | 19 g | 74 g | 86 g |
| Sugars | 0.2 g | 2.4 g | 0.5 g | 11 g |
| Fiber | 0.9 g | 0.5 g | 2.8 g | 2.4 g |
| Fat | 4.9 g | 5 g | 15 g | 23 g |
| Saturated fat | 0.8 g | 0.7 g | 2.3 g | 3.3 g |
| Vitamin C | 2.1 mg | 3.4 mg | 6.4 mg | 15 mg |
| Vitamin A | 91 µg | 23 µg | 274 µg | 103 µg |
| Potassium | 96 mg | 151 mg | 287 mg | 679 mg |
| Iron | 0.7 mg | 1.1 mg | 2.1 mg | 4.9 mg |
| Calcium | 24 mg | 20 mg | 71 mg | 91 mg |
| Magnesium | 14 mg | 18 mg | 41 mg | 79 mg |
| Sodium | 212 mg | 234 mg | 635 mg | 1052 mg |
Last updated . Scores use the HowHealthyIs Score method.