1 cup (medium) of Chicken Fried Rice (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 41 g of carbs, 13 g of protein, 6.3 g of fat and 2 g of fiber. Its 612 mg of Sodium covers 27% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Fried Rice?

Chicken fried rice is a wok-fried dish made with cooked rice, chicken and usually egg and vegetables such as peas, carrots and spring onions. Soy sauce is a common seasoning. It is associated with Chinese cooking, though recipes vary widely and the dish is now a familiar feature of Chinese restaurants and takeaway menus around the world.

The grains should stay distinct, with a savoury, lightly toasted flavour and tender pieces of chicken and vegetables. It is often served as a meal on its own, or alongside other dishes to share. Rice supplies most of its carbohydrates, while chicken and egg contribute protein; it has 7.2 g of protein per 100 g. For a lighter version, use less oil and add extra vegetables.

Chicken Fried Rice Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

22.8g

· 8% DV

Protein

7.2g

· 14% DV

Fat

3.5g

· 4% DV

Fiber

1.1g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 19% · Fat 21%

Chicken Fried Rice Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.18mg · 11% DV

0.45mg · 9% DV

Biotin

2.2µg · 7% DV

Minerals

Sodium

340mg · 15% DV

Selenium

6.2µg · 11% DV

Phosphorus

75mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken Fried Rice?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chicken Fried Rice Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Fried Rice

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken Fried Rice Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chicken Fried Rice Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Chicken Fried Rice Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Fried Rice Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Chicken Fried Rice

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Foods Similar to Chicken Fried Rice

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Chicken Fried Rice

What is chicken fried rice made of?

Chicken fried rice is typically made with cooked rice, chicken, egg, vegetables, and seasonings such as soy sauce. Peas, carrots, and green onions are common additions, though ingredients vary by recipe and regional style.

How do you make chicken fried rice at home?

To make chicken fried rice, cook the chicken and vegetables, scramble the egg, then stir-fry them with cooked rice and seasonings. A hot pan and ready-to-use ingredients help everything cook quickly without steaming the rice.

Why is cold rice used for chicken fried rice?

Cold rice works well in chicken fried rice because its grains are firmer and less moist than freshly cooked rice. This helps them separate in the pan and take on seasoning without turning sticky or mushy.

How do you keep chicken fried rice from getting soggy?

Keep chicken fried rice from getting soggy by using rice that has cooled and dried, heating the pan well, and cooking in batches. Add sauces sparingly, since too much liquid can soften the grains before they brown.

Can you use freshly cooked rice for chicken fried rice?

Yes, you can use freshly cooked rice for chicken fried rice, but spread it out first so excess steam can escape. Chilling it before stir-frying gives a firmer texture and makes it less likely to clump.

How long does chicken fried rice last in the fridge?

Chicken fried rice generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Don’t leave cooked rice at room temperature for long, and discard it if its smell or appearance changes.

Can you freeze chicken fried rice?

Yes, chicken fried rice freezes well when cooled promptly and packed in airtight, meal-sized portions. Thaw it in the refrigerator and reheat until steaming hot throughout, stirring so the chicken and rice heat evenly.

Is chicken fried rice healthy?

Chicken fried rice can make a filling meal, with protein from chicken and egg and energy from rice. Homemade versions let you add more vegetables and use less oil or salty sauce than some restaurant servings.

What sauce goes in chicken fried rice?

Soy sauce is the usual seasoning for chicken fried rice, adding salt and savory flavor. Some recipes also use sesame oil or oyster sauce; add sauces gradually so the rice stays separate and the finished dish is not overly salty.

What can you serve with chicken fried rice?

Serve chicken fried rice with a crisp salad, steamed vegetables, or a light soup. These sides add freshness without making the meal feel too heavy, since the rice already contains chicken and often egg and vegetables.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026