How healthy is nasi goreng?
Is nasi goreng healthy? Yes, in moderate portions. Nasi goreng scores 30/100 on the HowHealthyIs Score: 100 g provides 153 kcal, 7.1 g protein and 1.1 mg iron. Nasi goreng is Indonesian fried rice seasoned with sweet soy sauce, shallots and chili, usually topped with a fried egg: a filling mix of rice and protein that is moderate in calories but fairly salty. 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). Nasi goreng ranks higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Protein9%
- Iron4%
- Vitamin E4%
- Magnesium3%
- Vitamin C2%
- Potassium2%
- Vitamin A2%
- Fiber1%
- Calcium1%
Counts against
- Saturated fat2%
- Added sugars2%
- Sodium7%
Raw NRF9.3: 28 minus 11 = 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 nasi goreng?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 153 kcal | 689 kcal | |
| Protein | 7.1 g | 32 g | 64% |
| Carbohydrates | 19 g | 86 g | 31% |
| Fiber | 0.5 g | 2.4 g | 9% |
| Sugars | 2.4 g | 11 g | |
| Added sugars | 1.6 g | 7.3 g | 15% |
| Fat | 5 g | 23 g | 29% |
| Saturated fat | 0.7 g | 3.3 g | 17% |
| Omega-3 fats | 0.3 g | 1.5 g | |
| Vitamins | |||
| Vitamin A | 23 µg | 103 µg | 11% |
| Vitamin C | 3.4 mg | 15 mg | 17% |
| Vitamin D | 0.2 µg | 1 µg | 5% |
| Vitamin E | 0.9 mg | 3.9 mg | 26% |
| Vitamin K | 4.2 µg | 19 µg | 16% |
| Vitamin B12 | 0.1 µg | 0.6 µg | 24% |
| Folate | 64 µg | 289 µg | 72% |
| Minerals | |||
| Calcium | 20 mg | 91 mg | 7% |
| Iron | 1.1 mg | 4.9 mg | 27% |
| Potassium | 151 mg | 679 mg | 14% |
| Magnesium | 18 mg | 79 mg | 19% |
| Zinc | 0.6 mg | 2.7 mg | 25% |
| Sodium | 234 mg | 1052 mg | 46% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard nasi goreng?
We estimate nasi goreng from this standard recipe (serves 2, about 900 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Kecap manis is modeled as soy sauce plus palm sugar (as brown sugar); shrimp paste is left out.
| Ingredient | Amount |
|---|---|
| Cooked rice, day old | 500 g |
| 2 eggs (one fried on top) | 100 g |
| Chicken breast | 150 g |
| Shallots | 40 g |
| Garlic | 10 g |
| Red chili | 10 g |
| Soy sauce (in kecap manis) | 20 g |
| Palm sugar (in kecap manis) | 15 g |
| Oil | 30 g |
| Salt | 2 g |
| Cucumber, to serve | 60 g |
| Tomato, to serve | 60 g |
Why is nasi goreng good for you?
- 289 µg folate in 1 plate, 72% of the daily value. Folate contributes to normal blood formation.
- 32 g protein in 1 plate, 64% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.9 mg iron in 1 plate, 27% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- A quick way to use leftover rice with egg and vegetables
- Adding extra vegetables to make the plate more balanced
What should you watch out for?
- Sweet soy sauce adds both sugar and sodium.
- Often served with fried shrimp crackers, which add more fat and salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.