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Egg Fried Rice Calories
Balanced protein and carbs, quick energy, Asian cuisine classic
CALORIES
GI
POTASSIUM
FIBER
Egg Fried Rice Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
24.5g
· 64%
Protein
4.5g
· 12%
Fat
4g
· 24%
Fiber
0.7g
Egg Fried Rice Vitamins & Minerals
Vitamins
Biotin
7µg · 23% DV
B5
0.5mg · 10% DV
B3
1.2mg · 8% DV
B12
0.18µg · 8% DV
Minerals
Selenium
8µg · 15% DV
Zinc
1mg · 9% DV
Sodium
180mg · 8% DV
Phosphorus
55mg · 8% DV
Egg Fried Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg 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 Egg Fried Rice Contain Allergens?
Contains these allergens:
Which Diets Is Egg Fried 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
Egg Fried Rice Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Foods Similar to Egg Fried Rice
Egg Fried Rice — Frequently Asked Questions
Is egg fried rice better before or after a workout?
It can work well before training because it provides carbohydrates for energy. After training, it may be more effective when paired with an extra protein source to better support recovery.
Is egg fried rice safe to eat the next day?
Yes, if it is cooled quickly, refrigerated promptly, and reheated thoroughly. Rice dishes should not be left at room temperature for long because that raises food safety risk.
Can egg fried rice be frozen?
Yes, it freezes well in airtight portions. Reheat it until piping hot throughout, though the texture may become a little softer after thawing.
How do you stop egg fried rice from sticking to the pan?
Use a properly heated pan, a little oil, and ideally cold cooked rice rather than freshly made rice. Fresh hot rice releases more moisture and tends to clump and stick.
Why does egg fried rice turn mushy?
Usually because the rice is too wet, the pan is overcrowded, or it is stirred too much. Day-old rice with separated grains usually gives a better texture.
What should you eat with egg fried rice to make it a more balanced meal?
Adding vegetables and another protein source such as chicken, tofu, yogurt, or fish can make the meal more balanced. This also tends to improve fullness compared with eating it on its own.
Is egg fried rice a better choice than plain white rice?
It is often more satisfying than plain rice because the egg adds some protein and fat as well as flavor. Even so, it is still mainly a rice-based dish.
Can you eat egg fried rice at night?
Yes, the timing matters less than the portion and what you eat with it. Pairing it with vegetables can make dinner feel lighter and more balanced.
Does egg fried rice help with constipation?
Not especially, because it is not a high-fiber dish. If that is your goal, it is better paired with vegetables, legumes, or other fiber-rich foods.
Who should be careful with egg fried rice?
Anyone with an egg allergy should avoid it. People managing blood sugar may also want to watch portions and combine it with protein or vegetables, since rice can digest quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.