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Chinese Rice Calories
Classic Chinese-style fried rice with vegetables and egg
CALORIES
GI
POTASSIUM
FIBER
Chinese Rice Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
25.5g
· 70%
Protein
3.5g
· 10%
Fat
3.2g
· 20%
Fiber
1.2g
Chinese Rice Vitamins & Minerals
Vitamins
Biotin
1.8µg · 6% DV
B5
0.25mg · 5% DV
Vitamin K
6µg · 5% DV
B3
0.6mg · 4% DV
Minerals
Sodium
330mg · 14% DV
Selenium
7µg · 13% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% DV
Chinese Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chinese 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 Chinese Rice Contain Allergens?
Contains these allergens:
Which Diets Is Chinese Rice Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chinese Rice Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
Foods Similar to Chinese Rice
Chinese Rice — Frequently Asked Questions
What is the main difference between Chinese rice and plain rice?
Chinese rice is usually prepared with ingredients such as vegetables, egg, soy sauce, and sometimes meat, so its flavour and ingredients vary more widely. Plain rice is a simpler side dish and gives you more control over added sauces and seasonings.
Why does Chinese rice sometimes turn mushy?
Rice is more likely to clump when it is freshly cooked and still hot. Using chilled, day-old rice and cooking in a hot pan without overcrowding it helps keep the grains separate.
Can Chinese rice be reheated safely?
Yes, provided it is cooled promptly after cooking, refrigerated, and reheated until steaming hot throughout. Rice dishes that have been left at room temperature for a long time should be discarded.
Can Chinese rice be frozen?
Cooked Chinese rice can be frozen in an airtight container. Freezing it in individual portions makes it easier to heat thoroughly straight from frozen or after defrosting.
What can I use instead of soy sauce in Chinese rice?
Soy sauce is not suitable for people with soy allergy; garlic, ginger, sesame oil, salt, and rice vinegar or lemon can build flavour without it. Coconut aminos may work for some people, but the label should still be checked for allergens.
Can someone with an egg allergy eat Chinese rice?
Traditional Chinese rice often contains egg, so anyone with an egg allergy should confirm the ingredients before eating it. Egg can be omitted at home, but cross-contact may be a concern in ready-made or takeaway versions.
What should I serve with Chinese rice to make a balanced meal?
Pair it with a protein source such as tofu, chicken, fish, or beans and add plenty of vegetables for a more filling meal. A crisp salad or lightly dressed cabbage can also balance richer, savoury flavours.
Is Chinese rice better before or after a workout?
It can fit well after exercise when paired with a protein-rich food as part of a recovery meal. Before training, a large portion that is oily or heavily sauced may feel uncomfortable for some people.
Is it bad to eat Chinese rice at night?
Eating it at night is not automatically harmful; overall portion size and personal digestive comfort matter more. A moderate serving with vegetables and protein is often easier to enjoy than a large, heavy portion late in the evening.
What should I check when buying ready-made Chinese rice?
Check the ingredient list and allergen statement, especially for egg and soy. Ready-made varieties may also be high in salt from soy sauce and seasonings, and chilled versions should be kept within their use-by date and stored correctly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.