Fried rice is a staple in Asian cuisine and for good reason - the chewy rice mixed with juicy meats and mixed with a savory sauce is a classic comfort. While we can all agree that fried rice is delicious, is fried rice healthy?
Fried rice can be a very unhealthy dish given that it is a very carb and fat-heavy dish from the rice and heavy oil usage. It also more often than not, does not have enough protein content. An average restaurant serving of fried rice is about 800 calories.
However, it's easy to make a healthier version of fried rice by portioning ingredients mindfully. By limiting the amount of rice used, bulking up the dish with protein, and limiting oil, you can easily make a low-calorie fried rice recipe.
In this guide we’ll look at:
💡Key Tips for Healthy Fried Rice
Staying fit doesn't mean you have to avoid eating fried rice. I often eat fried rice during the week by following a few principles to keep my meals healthy, low-calorie, and macro-focused. Here are some principles I follow:
- Portion Control Carbs: When making carb-heavy dishes, I always portion using my food scale to ensure I'm using exactly one portion -- this is about ¼ cup of uncooked rice. This way, I can still enjoy a healthy amount of rice and intake enough to fuel my workouts without feeling heavy.
- Opt for Lean Meats: I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, lowest calorie protein sources
- Fact: Bone in skin on chicken thigh is 240 calories compared to 130 calories for the same amount of boneless skinless chicken thigh. Opt for skinless chicken when possible!
- Higher Ratio of Protein: Given the seemingly small amount of carbs, people will wonder if the meal will be filling enough. By adding a sizeable amount of protein, you will easily feel satisfied. This is because protein is proven to make your body feel the most full among the three macros. It directly reduces ghrelin, the hormone in your body that causes us to feel hungry. Check out this article on hunger hormones to learn more.
- Adding Vegetables: Vegetables are a great way to round out the meal and feel more full without adding a significant amount of calories. Some of my favorites to add include shallots, garlic, carrots, and mushrooms to name a few.
- Substituting, Portioning, or Omitting High-Calorie Ingredients: Some high-calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish. For fried rice, an easy one is to swap out cooking oil for cooking spray.
- Example: Swap out oil for cooking spray, which uses much less oil. Cooking spray is theoretically 0 calories, whereas traditional oil runs at about 120 calories per serving
💭 FAQs
Yes, you can make fried rice with leftover rice and with brown rice. In fact, it's recommended to make the fried rice ahead of time and store it in the fridge in order to attain the optimal texture when stir-frying the rice. Cooking it right before can result in the rice being overly soggy.
Fried rice does not make you gain weight - just make sure you are eating a portion that is at the right calorie level for your body weight and activity level. You can use this calorie calculator to calculate how many calories you should eat on a daily basis.
Fried rice is not high in protein when you order it from a restaurant as the dish is predominantly rice with a few pieces of protein mixed in. For a higher protein fried rice, make your own at home with one of the recipes below.
Fried rice is healthier than white rice - for the same portion size, fried rice has more vegetables and meats mixed in. The only caveat is that fried rice is often fried in a lot of oil when ordered at a restaurant, adding many additional calories and fats. For healthier fried rice, use cooking spray and check out one of the recipes below for ideas for a healthier fried rice.
🍚 11 Low Calorie Fried Rice Recipes
Kimchi Fried Rice
Kimchi fried rice is a classic Korean dish that I often ordered when in ventured to Koreatown in New York City. It’s comforting and flavorful, packed with that delicious kimchi flavor, juicy chicken, and mixed with that yolk action.
So what does the nutrition profile for kimchi fried rice look like? Is kimchi fried rice healthy?
Let's take a look at the nutrition breakdown of the dish:
Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. The dish is balanced with protein and carbs, making it a well-rounded meal that is great for weight loss.
The key to making this dish healthy is choosing and portioning ingredients mindfully. Check out my recipe for Kimchi Fried Rice to see how I made this recipe lower in calories.
Crab Fried Rice
Crab fried rice is a delicious and simple protein-packed Thai fried rice dish. Packed with succulent crab meat and a creamy egg mixed in with the chewy rice, crab fried rice is undeniably delicious.
So what does the nutrition profile for crab fried rice look like? Is crab fried rice healthy?
Let's take a look at the nutrition breakdown of the crab fried rice:
Crab fried rice can be a very healthy dish, consisting of 381 calories, with 35 grams of protein, 6 grams of fat, and 44 grams of carbs.
Crab is naturally a lean protein option, so to keep this recipe healthy and low-calorie, we just need to portion the rice mindfully.
You can refer to my Crab Fried Rice recipe to see how I portioned and made the dish.
Scallop Fried Rice
Scallop fried rice is an easy and mouthwatering recipe that is perfect for seafood lovers. It consists of fresh bay scallops stir-fried with chewy rice, mixed with crunch vegetables, and tossed in an umami stir-fry sauce.
So what does the nutrition profile for this scallop fried rice look like? Is scallop fried rice healthy?
Let's take a look at the nutrition breakdown of this fried rice recipe:
Scallop fried rice can be a very healthy dish, consisting of 408 calories, with 38 grams of protein, 11 grams of fat, and 42 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can keep you satisfied throughout the day.
The key to making this dish macro-friendly is using enough scallops or other additional protein to make sure there is ample protein content.
Take a look at my scallop fried rice recipe to see how I made it.
Pineapple Fried Rice
Pineapple fried rice is a delicious recipe with savory, stir-fried rice paired with sweet pineapple, making a delicious meal. It can also be served in the pineapple itself, making it an especially fun dish.
So what does the nutrition profile for the pineapple fried rice look like? Is pineapple fried rice healthy?
Let's take a look at the nutrition breakdown of the pineapple fried rice:
The pineapple fried rice can be a very healthy dish, consisting of 379 calories, with 31 grams of protein, 6 grams of fat, and 49 grams of carbs.
The key to making this dish lower in calories is to opt for a lean protein. Chicken and/or shrimp both would work well here, as well as other varieties of seafood.
Check out my pineapple fried rice recipe to see how I put this recipe together.
Tom Yum Fried Rice
If you’re a fan of Tom Yum Soup, you’re going to love this Tom Yum fried rice. Complete with juicy prawns and chewy rice coated with a creamy egg, this fried rice recipe will satisfy your taste buds as well as your macros.
So what does the nutrition profile for Tom Yum fried rice look like? Is Tom Yum fried rice healthy?
Let's take a look at the nutrition breakdown of the tom yum fried rice:
Tom yum fried rice can be a very healthy dish, consisting of 331 calories, with 28 grams of protein, 7 grams of fat, and 36 grams of carbs, making it a very well-balanced meal.
The usage of Tom Yum paste, which is packed with flavor with minimal calories, gives this dish its signature flavor. Pairing it with some lean protein such as shrimp will bulk up the protein content while keeping calories at a minimum.
Check out my Tom Yum fried rice recipe to see how to make it.
Salted Egg Yolk Fried Rice
Salted egg yolk fried rice is a Thai-style fried rice dish that is deliciously savory - complete with fresh seafood complementing the delicious salted egg yolk flavor, and chewy rice.
So what does the nutrition profile for this salted egg yolk fried rice look like? Is salted egg yolk fried rice healthy?
Let's take a look at the nutrition breakdown of the salted egg yolk fried rice:
The salted egg yolk fried rice can be a very healthy dish, consisting of 455 calories, with 43 grams of protein, 9 grams of fat, and 50 grams of carbs. As you can see, the dish has a very impressive nutrition profile packed with protein, making this an especially protein-packed fried rice.
The key to making this dish help rather than hinder progress toward your fitness goals is portioning each ingredient mindfully. To learn how to make this recipe, check out my salted egg yolk fried rice recipe to see how I modified this recipe to make it under 455 calories with 43 grams of protein.
Sukiyaki Fried Rice
This fried rice is for the sukiyaki lovers out there. The juicily, marinated beef slices with the chewy dashi-infused rice coated with a creamy egg will have you make this recipe a regular in your kitchen.
So what does the nutrition profile for the sukiyaki fried rice look like? Is sukiyaki fried rice healthy?
Let's take a look at the nutrition breakdown of the sukiyaki fried rice:
Sukiyaki fried rice can be a very healthy dish, consisting of 497 calories, with 32 grams of protein, 21 grams of fat, and 42 grams of carbs. Given the higher calorie density of beef, portioning the beef carefully is essential to making this dish lower in calories.
If you want to try making this, check out my Sukiyaki Fried Rice recipe.
Lemongrass Fried Rice
Lemongrass fried rice is a deliciously aromatic fried rice, complete with juicy shrimp, lemongrass, and chewy rice. You can also opt to add a kick to it with some chilis.
So what does the nutrition profile of this lemongrass fried rice look like? Is lemongrass fried rice healthy?
Let's take a look at the nutrition breakdown of the lemongrass fried rice:
This lemongrass fried rice can be a very healthy dish, consisting of 340 calories, with 35 grams of protein, 6 grams of fat, and 34 grams of carbs. As you can see, the dish has a very impressive nutrition profile.
The key to making this dish help rather than hinder progress towards your fitness goals is picking the right protein and portioning ingredients mindfully, as the lemongrass and garlic already pack most of the flavor while adding minimal calories. In my recipe, I used shrimp, which is a great lean protein option and pairs well with the lemongrass.
Check out lemongrass fried rice recipe to see how I made this dish.
Japanese Garlic Fried Rice
This Japanese Garlic Fried Rice (also known as Wafu-style fried rice) is a perfect medley of flavors. The delicious garlic flavor with chewy rice and juicy chicken makes a heavenly combination.
So what does the nutrition profile of this Japanese garlic fried rice look like? Is Japanese garlic fried rice healthy?
Let's take a look at the nutrition breakdown of the Japanese garlic fried rice:
The Wafu garlic fried rice can be a very healthy dish, consisting of 398 calories, with 33 grams of protein, 17 grams of fat, and 37 grams of carbs.
The key to making this dish healthy is to opt for lean protein options and portion high-calorie ingredients mindfully. Some wafu fried rice recipes are often cooked with high-fat ingredients, such as butter or kewpie mayo. It's best to portion those ingredients mindfully or omit them.
Check out Japanese garlic fried rice recipe to see how I put this recipe together.
Omurice
Omurice is a popular Japanese fusion breakfast dish, known for its "power up" abilities (ie. fuel the body with protein and carbs). With fried rice topped with a delicious cream omelet, this dish is super delicious.
So what does the nutrition profile for omurice look like? Is omurice healthy?
Let's take a look at the nutrition breakdown of the omurice:
Omurice can be a delicious, body-fueling dish – it is about 520 calories with 41 grams of protein, 23 grams of fat, and 47 grams of carbs. This dish is packed with protein and carbs, making it a great post-workout meal.
The key to success here is to watch the dressing sauce and cook the omelet with minimal fatty ingredients. Many recipes will call for making the omelet fluffy with butter and cream and garnishing the omelet with a heavy demi-glaze sauce. While all those techniques definitely result in a delicious omurice, if your goal is to make a lower-calorie one, it's best to skip those steps.
Classic Chicken Fried Rice
The classic chicken fried recipe that is super easy to make and delicious. The colorful mixture of vegetables mixed with rice makes this a great nutritious dish. With careful ingredient portioning, it's easy to make a low-calorie macro-friendly version of the dish.
So what does the nutrition profile for this chicken fried rice look like? Is chicken fried rice healthy?
Let's take a look at the nutrition breakdown of this healthy chicken fried rice recipe:
Chicken fried rice can be a very healthy dish, consisting of 420 calories, with 33 grams of protein, 16 grams of fat, and 44 grams of carbs.
This dish is simple and can be customized in many ways. The key to keeping it low calorie is to pick the right protein and to portion the seasonings accordingly. Opt for lean proteins such as chicken and lower-calorie seasonings, such as soy sauce.
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