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Fried Rice Calories
Fried Rice
CALORIES
GI
POTASSIUM
FIBER
Fried Rice Nutrition Facts
Selected: 100 g
163
KCAL / 100G
Carbs
27.8g
· 71%
Protein
3.1g
· 8%
Fat
3.7g
· 21%
Fiber
0.9g
Fried Rice Vitamins & Minerals
Vitamins
B5
0.4mg · 8% DV
B3
1.1mg · 7% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
420mg · 18% DV
Selenium
6µg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
42mg · 6% DV
Fried Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Fried Rice Contain Allergens?
Contains these allergens:
Which Diets Is Fried Rice Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fried Rice Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 70:1
Above the ideal 4:1 (70:1).
Foods Similar to Fried Rice
Fried Rice — Frequently Asked Questions
Why does fried rice turn mushy?
Freshly cooked, warm rice releases moisture and breaks easily in the pan, creating a soft, clumpy texture. Use fully cooled rice, preferably chilled overnight, for separate grains.
What type of rice works best for fried rice?
Long-grain rice such as jasmine or basmati tends to stay separate and fries well. Stickier varieties can work too, but they need gentler stirring to avoid clumping.
How long does leftover fried rice keep in the fridge?
Fried rice should be cooled promptly and stored in a covered container in the refrigerator, then eaten within 3 to 4 days. Do not leave it at room temperature for extended periods, as rice can support bacterial growth.
Can fried rice be frozen?
Yes. Cool it completely, divide it into portions, and freeze in airtight containers or bags. Reheat it thoroughly after thawing and avoid refreezing it.
What is the safest way to reheat fried rice?
Reheat it in a pan or microwave until it is steaming hot throughout; a small splash of water can prevent it from drying out. It is best to reheat leftovers only once rather than repeatedly warming and cooling them.
What goes well with fried rice?
Steamed vegetables, a crisp salad, or a light soup can balance its savory flavor. Chicken, shrimp, egg, tofu, or edamame can make the meal more substantial.
Is fried rice better before or after a workout?
A large, oily portion may feel heavy before exercise, so leave enough time for digestion or choose a smaller serving. After training, pairing it with a protein-rich food can make it a more balanced recovery meal.
What can I use instead of soy sauce in fried rice?
For people avoiding soy, coconut aminos or a mixture of ginger, garlic, lemon, and sesame oil can add flavor. Check packaged sauces carefully, since many alternatives may still contain soy or gluten.
Is fried rice naturally gluten-free?
Rice itself is naturally gluten-free, but standard soy sauce often contains wheat. Use certified gluten-free tamari or another suitable sauce, and avoid cross-contact during preparation.
Do I need a wok to make good fried rice?
No. A wide, well-heated skillet works well. Avoid overcrowding the pan, cook quickly over fairly high heat, and do not stir the rice constantly if you want a lightly toasted texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.