How healthy is kimchi fried rice?
Is kimchi fried rice healthy? Yes, in moderate portions. Kimchi fried rice scores 17/100 on the HowHealthyIs Score: 100 g provides 167 kcal, 4.3 g protein and 1.1 mg iron. Kimchi fried rice is leftover rice fried with chopped kimchi, a little pork and chili paste, topped with a fried egg: tangy and filling, with the kimchi adding vegetables and the egg adding protein. 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). Kimchi fried rice ranks higher than 17% of them.
Counts in favor (% daily value per 100 kcal)
- Protein5%
- Iron3%
- Vitamin E2%
- Vitamin A2%
- Magnesium2%
- Potassium1%
- Fiber1%
- Calcium1%
- Vitamin C1%
Counts against
- Saturated fat7%
- Added sugars1%
- Sodium5%
Raw NRF9.3: 18 minus 13 = 6. 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 kimchi fried rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 167 kcal | 585 kcal | |
| Protein | 4.3 g | 15 g | 30% |
| Carbohydrates | 19 g | 66 g | 24% |
| Fiber | 0.6 g | 2 g | 7% |
| Sugars | 1.2 g | 4.2 g | |
| Added sugars | 0.6 g | 2.1 g | 4% |
| Fat | 8.1 g | 28 g | 36% |
| Saturated fat | 2.3 g | 8 g | 40% |
| Omega-3 fats | 0.3 g | 0.9 g | |
| Vitamins | |||
| Vitamin A | 27 µg | 94 µg | 10% |
| Vitamin C | 0.9 mg | 3.3 mg | 4% |
| Vitamin D | 0.3 µg | 0.9 µg | 4% |
| Vitamin E | 0.6 mg | 2 mg | 13% |
| Vitamin K | 14 µg | 51 µg | 42% |
| Vitamin B12 | 0.2 µg | 0.6 µg | 26% |
| Folate | 21 µg | 74 µg | 19% |
| Minerals | |||
| Calcium | 20 mg | 69 mg | 5% |
| Iron | 1.1 mg | 3.7 mg | 20% |
| Potassium | 103 mg | 361 mg | 8% |
| Magnesium | 12 mg | 42 mg | 10% |
| Zinc | 0.6 mg | 2 mg | 18% |
| Sodium | 206 mg | 723 mg | 31% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard kimchi fried rice?
We estimate kimchi fried rice from this standard recipe (serves 3, about 1180 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. SR Legacy has no gochujang, so it is modeled from miso, sugar and chili. Fresh kimchi may contain live bacteria that this model does not capture.
| Ingredient | Amount |
|---|---|
| Short-grain rice, cooked the day before | 250 g |
| Water absorbed by the rice | 350 g |
| Kimchi, chopped, with some juice | 250 g |
| Pork belly | 100 g |
| Half an onion | 60 g |
| Gochujang: fermented soybean part (modeled as miso) | 10 g |
| Gochujang and a pinch of sugar | 7 g |
| Gochujang: chili | 2 g |
| Soy sauce | 10 g |
| Oil | 20 g |
| Sesame oil | 5 g |
| 3 fried eggs | 150 g |
| Scallions | 20 g |
| Crumbled seaweed (modeled as raw laver) | 3 g |
Why is kimchi fried rice good for you?
- 51 µg vitamin K in 1 plate, 42% of the daily value. Vitamin K contributes to normal blood clotting.
- 15 g protein in 1 plate, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.6 µg vitamin B12 in 1 plate, 26% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use it
- Using up leftover rice and older, sour kimchi
- Making it with tofu or extra egg instead of pork belly
What should you watch out for?
- Kimchi and gochujang together make it quite salty.
- Frying with fatty pork belly or Spam raises the saturated fat.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.