Chopped into Fried Rice

Chopped into Fried Rice is a classic Chinese-style stir-fried rice dish where day-old rice is tossed with diced vegetables, eggs, and often small pieces of meat or tofu. The name playfully refers to the technique of chopping ingredients into uniform, bite-sized pieces for even cooking and texture. It's a staple comfort food found in homes and restaurants across East Asia and beyond.

🍽️ Nutrition at a glance

This dish is primarily a carbohydrate-rich meal, providing a good source of energy from the rice, with moderate protein from the eggs and any added meat or tofu. A typical serving offers a balanced mix of macronutrients and can be a good source of B vitamins and minerals like selenium, with a calorie range generally between 400-600 kcal depending on ingredients and portion size.

Nutrition breakdown

Calories	480 kcal
Protein	15 g
Carbs	68 g
Fat	16 g
Fiber	4 g
Sugar	5 g
Sodium	850 mg
Selenium	28 mcg
Niacin (B3)	4.5 mg
Manganese	1.8 mg
Phosphorus	220 mg
Vitamin B6	0.4 mg
Choline	85 mg
Iron	2.5 mg
Potassium	250 mg

Per 1.5 cups (300 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a quintessential 'clean-out-the-fridge' meal, embodying the principle of not wasting food by transforming leftovers into a new, flavorful dish. Nutritionally, using cold, cooked rice (which has a higher resistant starch content) can make it slightly more gut-friendly and may lead to a more moderate blood sugar response compared to freshly cooked rice.