Egg fried rice vs white rice: which is healthier?
Egg fried rice is more nutrient-dense, scoring 30/100 against 25/100 for white rice. 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
Higher scoreWhite rice
130 kcal per 100 g. 1 cup cooked: 158 g
Which to pick for your goal
- Fewer caloriesWhite rice162 vs 130 kcal per 100 g
- More proteinEgg fried rice4.5 vs 2.7 g per 100 g
- More fiberEgg fried rice0.9 vs 0.4 g per 100 g
- Less sugarAbout even0.2 vs <0.1 g per 100 g
- More potassiumEgg fried rice96 vs 35 mg per 100 g
- Less saturated fatWhite rice0.8 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Egg fried rice, 100 g | White rice, 100 g | Egg fried rice, 300 g | White rice, 158 g |
|---|---|---|---|---|
| Calories | 162 kcal | 130 kcal | 486 kcal | 205 kcal |
| Protein | 4.5 g | 2.7 g | 13 g | 4.3 g |
| Carbohydrates | 25 g | 28 g | 74 g | 45 g |
| Sugars | 0.2 g | <0.1 g | 0.5 g | <0.1 g |
| Fiber | 0.9 g | 0.4 g | 2.8 g | 0.6 g |
| Fat | 4.9 g | 0.3 g | 15 g | 0.4 g |
| Saturated fat | 0.8 g | <0.1 g | 2.3 g | 0.1 g |
| Vitamin C | 2.1 mg | 0 mg | 6.4 mg | 0 mg |
| Vitamin A | 91 µg | 0 µg | 274 µg | 0 µg |
| Potassium | 96 mg | 35 mg | 287 mg | 55 mg |
| Iron | 0.7 mg | 1.2 mg | 2.1 mg | 1.9 mg |
| Calcium | 24 mg | 10 mg | 71 mg | 16 mg |
| Magnesium | 14 mg | 12 mg | 41 mg | 19 mg |
| Sodium | 212 mg | 1 mg | 635 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.