How many calories are in fried rice?
1 plate (about 350 g) of fried rice has about 540 calories. Rice stir-fried with oil, mixed vegetables, egg and seasoning, often sold with fried chicken and shito. A common choice at restaurants, parties and roadside food joints.
Also called Ghana fried rice, chicken fried rice, vegetable fried rice.
- Protein
- 14 g · 10%
- Carbs
- 80 g · 59%
- Fat
- 18 g · 30%
- Fibre
- 3 g
- Sodium
- 1,000 mg
- Glycaemic impact
- Medium
What it does well
- Vegetables like carrots, green beans and peppers add colour and some fibre
- Egg adds a little protein
- Satisfying and easy to share
Worth watching
- Usually cooked with plenty of oil
- Soy sauce and stock cubes make it high in sodium
- Often served with fried chicken, which adds more fat
How to make it lighter
- Ask for extra vegetables and a smaller scoop of rice
- Pick grilled chicken or fish instead of fried
- At home, use a non-stick pan and measure your oil
- Use fewer stock cubes and less soy sauce
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Often eaten with fried rice
Questions people ask
How many calories are in a plate of fried rice?
About 540 calories for a 350 g plate, before chicken or other sides. The amount of oil used makes the biggest difference, so recipes vary.
Is fried rice or jollof rice higher in calories?
They are similar: around 540 calories for fried rice and 520 for jollof per 350 g plate in our estimates. The oil and portion size matter more than the dish itself.
Can I eat fried rice while losing weight?
Yes, in a sensible portion. Fill half your plate with vegetables, choose grilled protein and keep the rice to a smaller scoop.
Eating fried rice today?
Snap your plate and Dunu estimates your actual portion, not a textbook one.