Is Egg Fried Rice Healthy? [Find Out Here]

Egg fried rice is not a healthy meal to eat, though there are nutrients to be gotten from it. But don’t worry, I will show you your egg fried rice to make it healthy.

Egg fried rice is a Chinese delicacy that is packed with many vitamins. It is the simplest of the fried rice variations that you will find. There are different ways of making egg-fried rice, but not all are healthy. You must know how to prepare it in other to gain full nutrients.

It is a boiled or steamed rice dish that is stir-fried with soy sauce, beaten eggs, chopped meat, and veggies. You can also add leftover chicken, tofu, or other animal proteins to make it more nourishing for you.

In this article, I will list the benefits and side effects of eating egg fried rice and the best recipe that captures all essence, flavor, and nutrients that are best for your health.

Ingredients Needed in Making Egg Fried Rice

These are the ingredients you will need for this recipe to attain a nutrition delicacy.

  • Rice
  • Veggies
  • Egg
  • Soya Sauce
  • Onion white and Green
  • Carrot, Capsicums, Shredded cabbage (optional)
  • Chopped Garlic
  • Sesame Oil.

SEE: How to Reheat Fried Rice Perfectly

Recipe for Making a Healthy Egg Fried Rice

Step 1

Heat 2 tablespoons of oil in a wok or frying pan. Add one tablespoon of chopped garlic, then allow to fry for about 30 – 40 seconds.

Step 2

Add 3 – 4 tablespoons of onion white and allow to fry for a minute. Add half a cup of carrot, capsicums, and shredded cabbage, then fry for about 2 minutes.

Step 3

Beat two eggs in a bowl, slide the veggies to a side of the pan and lower the heat of the fire. Then pour the eggs, scramble, and allow to cook in medium heat. (If your pan seems dry, add a little more oil).

SEE: What Food Category Is Eggs?

Step 4

Add two pinches of salt to the egg and increase the heat. (Ensure not to use too much salt as the added veggies tend to be salty).

Step 5

Add two tablespoons of soya sauce or tamari to the food. You may add other kinds of hot sauce that you find preferable.

Step 6

Add your cooked rice (remember to allow the rice to cool before adding it to the pan). Add half a tablespoon of ground pepper and a little bit more salt.

Step 7

Add four tablespoons of spring onion greens and a tablespoon of sesame oil, then stir for about 2 – 3 minutes.

Step 8

Serve and enjoy your healthy egg fried rice delicacy.

For added nutrients, you can enjoy egg fried rice alongside chili potato, chili mushroom, and garlic mushroom.

SEE: Interesting Ways to Use Chili Leftovers

Benefits of Eating Egg Fried Rice

1. High Source of vitamins

Vitamin A is one of the many nutrients from eating this delicacy, which is specifically good for your eye health.

2. Source of Energy

The calories and carbs in egg fried rice are a valuable energy source your body needs to function effectively. They also help lower blood pressure.

3. Contains Powerful Antioxidants

Egg fried rice contains antioxidants that can help boost immunity, fights against many harmful bacteria, and help maintain good skin health.

4. Helps Muscle Formation

Eating egg fried rice for muscle formation is recommended as the carbs in rice can help in muscle formation and is also beneficial for weight gain.

SEE: If Eggs are Considered Meat

Side Effects of Eating Egg Fried Rice

1. May Cause Excess Weight Gain

A large amount of fat and calories can cause excess and uncontrolled weight if egg fried rice is eaten in excess.

2. Risk of Diabetes

Egg fried rice may be harmful to patients with diabetes as they contain a high amount of sugar due to the frying process.

SEE: If Jasmine Rice if Good for Diabetics

3. Risk of High Blood Pressure

The number of calories in egg fried rice may cause your blood pressure to rise if taken in excess.

Which is Healthier? Fried Rice or Steamed Rice

Steamed rice is a healthier option, as steaming rice helps prevent the loss of water-soluble nutrients that helps regulate body temperature. On the other hand, Fried rice loses these water-soluble nutrients and gives more fat due to the frying process.

What Nutrients Does Egg Add to the Fried Rice?

The egg adds great flavor and texture and is a source of protein, vitamin A, D, B12, and choline. These nutrients are essential in making your homemade egg fried rice healthier.

SEE: If Fried Rice is Healthier Than White Rice

Exercises You Can Do to Burn Off Calories Gained from Egg Fried Rice

1. Running for 20 – 30 minutes burns about 300 calories

2. Bicycling for 25 minutes burns out about 350 calories.

3. Jumping ropes for 30 minutes burns about 300 calories.

4. Swimming for 30 minutes burns about 250 calories.

What is the Best Time to Eat Egg Fried Rice?

Eating egg fried rice during launch time, around 1 pm – 3 pm, as it gives your body enough time to digest and burn off a few of the calories gained.

SEE: If it is Bad to Eat Rice Every Day


Is egg fried rice high in calories?

Yes, regular egg fried rice has about 360 calories per portion. But the above recipe is healthier as it contains around 230 – 250 calories.

Are rice and egg a healthy option?

Indeed, egg fried rice is packed with different nutrients and vitamins that your body needs but not in excess.

Is egg fried rice good for weight loss?

Most restaurants’ egg fried rice is full of calories and fat that can cause weight gain instead of loss. But our healthy recipe and exercise tip is okay to moderate weight gain.

What rice is the healthiest for egg fried rice?

Brown rice is the best, and the high fiber content makes it a better choice. However, any rice will work in this recipe.

Conclusion: Is Egg Fried Rice Healthy?

Egg fried rice might not be too healthy, but with the recipe highlighted, you stand a better chance of having a healthier and delicious meal using the right vegetables and other essential ingredients. 

Naturally, egg fried rice is packed with calories, but if you follow the tips shared in this article, you will get more nutrients and less fat or calories.

If you enjoyed this article, you should check out how to freeze egg salad.

Thank you for your time.