Calories in Fried Rice: Nutrition Facts & Serving Sizes
Per 1 cup (137g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Fried rice is cooked rice stir-fried in oil with eggs, vegetables, and soy sauce, making it a popular takeout side or main dish. One cup (137g) contains about 238 calories, 5.6g of protein, 44.9g of carbs, and 4.1g of fat. Per 100g it delivers 174 calories. The sodium content is 530mg per cup from the soy sauce used in cooking. Selenium comes in at 8.3mcg per 100g, and vitamin C is present at 3.8mg, contributing small but meaningful micronutrient coverage. Fried rice sits between plain white rice (370 cal/100g) and pasta in calorie density, with added fats and flavoring from the stir-fry process. It works well as a carb source around training but is calorie-dense compared to plain rice due to the oil used in cooking.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (137g) | 238.4 | 5.6g | 44.9g | 4.1g | 1.5g |
| 100g | 174 | 4.1g | 32.8g | 3g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 174 | 9% |
| Protein | 4.1g | 8% |
| Total Fat | 3g | 4% |
| Saturated Fat | 0.5g | 3% |
| Total Carbohydrates | 32.8g | 12% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 0.6g | 1% |
| Sodium | 387mg | 17% |
| Cholesterol | 18mg | 6% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.5g | 0% |
| Cholesterol | 18mg | 6% |
| Calcium | 12mg | 1% |
| Iron | 0.7mg | 4% |
| Potassium | 76mg | 2% |
| Vitamin A | 22mcg | 2% |
| Vitamin C | 3.8mg | 4% |
| Magnesium | 10mg | 2% |
| Phosphorus | 51mg | 4% |
| Zinc | 0.7mg | 6% |
| Selenium | 8.3mcg | 15% |
| Folate | 6mcg | 2% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Fried Rice
Fried rice provides a quick energy source through its 32.8g of carbohydrate per 100g, primarily from white rice. The glycemic index is moderate, especially compared to plain white rice, because the fat and fiber from added vegetables slow glucose absorption.
The egg content contributes choline, B12, and complete protein to the dish. Selenium at 8.3mcg per 100g supports antioxidant enzyme activity and thyroid function. Vitamin K at 2.8mcg per 100g plays a role in blood clotting and bone mineralization.
Adding protein to fried rice (chicken, shrimp, or tofu) significantly improves its muscle-building potential. The base dish on its own is carb-forward, but it becomes a well-rounded meal when combined with lean protein.
For anyone tracking carbs around workouts, a cup of fried rice pre-training provides fast-acting energy from the high-glycemic rice base, while the small fat content from cooking oil provides secondary fuel. Post-workout, pairing with a protein source maximizes muscle protein synthesis.
Dietary Considerations
Fried rice is not suitable for keto due to its high carbohydrate content of 32.8g per 100g. Standard versions contain eggs and are therefore not vegan, though plant-based versions using tofu are widely available. Traditional fried rice is not gluten-free because soy sauce typically contains wheat. Using tamari instead of soy sauce makes it gluten-free. For weight loss, one cup at 238 calories is manageable as a side, but restaurant portions often exceed two cups. It is vegetarian-friendly in versions that exclude meat. The sodium content at 530mg per cup is notable for those watching cardiovascular risk.
Daily Intake (100g)
100g of fried rice provides 9% of a 2,000-calorie diet.
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Restaurant Meals with Fried Rice
See how fried rice shows up in popular restaurant dishes.
Frequently Asked Questions
How many calories in fried rice?
One cup of fried rice (137g) has about 238 calories. Per 100g, fried rice contains 174 calories. Restaurant portions are often larger, typically 1.5 to 2 cups, pushing total calories to 360-475.
Is fried rice good for weight loss?
Fried rice can fit a weight loss diet in controlled portions, but it is calorie-dense for a rice dish at 174 calories per 100g. Stick to one cup, skip extra oil, and add lean protein to make it a balanced meal.
How much protein in fried rice?
Plain fried rice has 4.1g of protein per 100g and 5.6g per cup. Adding chicken, shrimp, or egg increases this significantly. Chicken fried rice can reach 10-15g of protein per cup.
Is fried rice high in sodium?
Yes. A cup of fried rice contains 530mg of sodium, mostly from soy sauce. If you are monitoring sodium, using low-sodium soy sauce or tamari cuts this by roughly 40%.
How does fried rice compare to white rice in calories?
Plain white rice has 370 calories per 100g (dry) but only around 130 per 100g cooked. Fried rice at 174 calories per 100g is higher due to added oil and eggs, but the difference per serving is not dramatic.
Can I eat fried rice before a workout?
Yes, fried rice is a solid pre-workout carb source. The high carbohydrate content at 44.9g per cup fuels glycogen stores. Eat it 1-2 hours before training to allow digestion and avoid GI discomfort.
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