Egg White Fried Rice
Egg White Fried Rice is a light and protein-rich variation of classic Chinese fried rice, where fluffy egg whites are stir-fried with rice, vegetables, and seasonings. It typically features ingredients like cooked jasmine rice, beaten egg whites, peas, carrots, scallions, and a splash of soy sauce. This dish is a staple in home-style Chinese cooking and is often enjoyed as a quick, nutritious meal.
🍽️ Nutrition at a glance
Egg White Fried Rice is high in protein from the egg whites and provides a good source of carbohydrates from the rice, with moderate fat depending on the oil used. Key nutrients include B vitamins, iron, and fiber from the vegetables, with a rough calorie range of 300-400 per serving.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 3 g |
| Fiber | 1.5 g |
| Sugar | 1 g |
| Sodium | 520 mg |
| Potassium | 210 mg |
| Phosphorus | 120 mg |
| Selenium | 18 mcg |
| Vitamin B2 (Riboflavin) | 0.2 mg |
| Vitamin B12 | 0.3 mcg |
| Choline | 45 mg |
| Iron | 1.5 mg |
| Magnesium | 25 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Chinese principle of 'waste not, want not,' as it's a clever way to use leftover rice and egg whites. Nutritionally, it's a lighter alternative to traditional fried rice, appealing to those seeking lower-fat options without sacrificing flavor.
