Rice, fried, with chicken
Common food
Photo: Wikipedia
Chicken fried rice is a savory stir-fry of cooked rice, diced chicken, scrambled egg, and vegetables like peas and carrots, tossed in a savory sauce. The texture is a delightful contrast of fluffy rice, tender chicken, and crisp vegetables, with a rich, umami flavor from soy sauce and aromatics. Nutritionally, it offers a balanced mix of protein and carbs, with a moderate calorie count for a satisfying meal.
Calorie split: 17% protein · 64% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, savory flavor and the satisfying combination of textures in every bite. It's a beloved staple of takeout and home cooking for its versatility, ability to use leftover rice, and role as a hearty, customizable meal.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes, especially for those with insulin sensitivity. It can also be high in sodium from soy sauce and may contain common allergens like soy, egg, and gluten. To counteract this, pair it with a side of steamed greens for fiber, use low-sodium soy sauce, and control portion sizes.
Key benefits
- Good source of lean protein from chicken and egg
- Provides quick energy from carbohydrates
- Contains some fiber from vegetables and rice
- Versatile base for adding various vegetables
- A complete one-pot meal when balanced
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The best fried rice is traditionally made with day-old, refrigerated rice because the drier grains separate better and absorb flavors without becoming mushy.
Full nutrition (USDA data · scales with serving)
| Water | 60.3 g |
| Energy | 173 kcal |
| Protein | 7.3 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 27.6 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.53 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 359 mg |
| Zinc, Zn | 0.83 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 10.6 ug |
| Vitamin C, total ascorbic acid | 3.2 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 109 ug |
| Carotene, alpha | 32.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 88.0 ug |
| Vitamin E (alpha-tocopherol) | 0.17 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.66 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.48 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.91 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.83 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.98 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 32.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Why does my homemade fried rice turn out mushy?
The key is using cold, day-old rice. Freshly cooked rice has too much moisture and will steam and clump instead of frying properly.
Is chicken fried rice a healthy meal?
It can be part of a balanced diet. It provides protein and energy, but watch the portion size and sodium content. Adding more vegetables boosts its nutritional value.
What is the secret to restaurant-style fried rice?
It's often cooked in a very hot wok (wok hei), uses minimal moisture, and incorporates ingredients like MSG for an umami depth of flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.73 kcal/g · 17% calories from protein · 0.9 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.