Chinese fried rice
Also called: chinese fried rice, veg fried rice, chow mein rice, chinese rice, fried rice, chinese fryed rice, chinese frid rice, chinese veg fried rice
Chinese fried rice is that classic Indo-Chinese plate you grab from a roadside stall, office canteen, or Friday night takeaway. It’s got fluffy rice tossed with crunchy veggies, egg, soy, and a little vinegar-chilli punch — simple, colourful, and very addictive.
Per 1 plate (200g)
Nutrition Facts
| Nutrient | Per plate (200g) | Per 100g |
|---|---|---|
| Calories | 241.2 kcal | 120.6 kcal |
| Protein | 8.2g | 4.1g |
| Carbohydrates | 26.8g | 13.4g |
| Fat | 10.8g | 5.4g |
| Fiber | 4.6g | 2.3g |
| Sugar | 3g | 1.5g |
| Micronutrients (per 100g) | ||
| Sodium | 248.36 mg | |
| Calcium | 34.7 mg | |
| Iron | 0.99 mg | |
| Vitamin C | 67.39 mg | |
| Folate | 136.83 µg | |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
This fried rice has a decent mix of veggies like cabbage, capsicum, beans, carrots, and spring onion, so you get some fibre — about 4.6g per plate — which is helpful for smoother digestion. The vinegar and chilli can also make it feel lighter and wake up your appetite, but the sodium is on the higher side at 248.4mg per 100g because of soy sauce and salt. If your stomach feels sensitive, ask for less sauce and a bit more veg; that keeps it easier on the gut without killing the taste.
Frequently Asked Questions
Is Chinese fried rice healthy?
It can be a decent meal when it has lots of veggies and egg, like this one with 8.2g protein and 4.6g fibre per plate. But it also has 10.8g fat and can get salty fast, so it’s better as an occasional meal than an everyday staple.
How many calories are in 1 plate of Chinese fried rice?
One 200g plate has about 241.2 kcal. That makes it a moderate-calorie meal, especially if you’re eating it with a light soup or on its own.
Can diabetics eat Chinese fried rice?
Yes, but portion matters because it has 26.8g carbs per plate from rice. The veggies and fibre help a bit, so a smaller portion with extra salad or protein works better than a big oily serving.
Is Chinese fried rice good for weight loss?
It can fit into weight loss if you keep the portion to 1 plate and avoid extra oil or sauces. The 241.2 kcal and 8.2g protein make it more filling than plain rice, but it’s still easy to overeat because it tastes so good.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.