Is Fried Rice Bad for You? Read This Before Eating

Fried rice is a delicious meal that can be made with white rice, vegetables, seasonings, and meat… Maybe you’re asking, “is fried rice bad for you?

No, it isn’t. But, there’s a condition: Fried rice is generally high in calories and carbs, leading to weight gain if you eat too much of it. Thankfully, there are ways to prepare and ration this dish if you care so much about your health.

Please read on to find out more.

What Is Fried Rice?

Fried rice is a popular Chinese dish made by stir-frying white rice in a wok or pan. It is often cooked with vegetables, meat, and seafood and can be flavored with soy sauce, oyster sauce, or other seasonings. 

Fried rice is typically high in calories and carbs and can also be high in fat, depending on the ingredients used.

It’s okay to avoid this dish if you’re trying to lose weight or watching your calorie intake. However, you can make a healthy dish using less oil, choosing brown rice over white rice, and adding plenty of vegetables.

Is Fried Rice Bad for Your Health?

No, it is not. However, brown rice is a better alternative when cooking fried rice because it’s less processed and retains much of its nutrients. 

Know that the overall calorie content of your meal will still depend on other factors like the type and amount of oil used, as well as the volume of meats, eggs, seasonings, and vegetables.

That’s what you should pay the most attention to.

SEE: A Chance to Win Sprouts Survey Gift Card

What Are the Benefits of Eating Fried Rice?

Despite its high calorie and carb content, fried rice does have some benefits. For one, it’s a quick and easy meal that can be made with leftover rice or simple ingredients. 

Additionally, fried rice is usually packed with nutrients from vegetables and seasonings, making it an excellent dish if you want something satisfying and savory to eat.

Is White Rice Bad for You?

No, white rice is not necessarily bad for you, especially when used in making fried rice. As a refined grain, it’s less nutritious than brown rice and can spike blood glucose levels. But if you must use it in cooking, ensure you add other natural ingredients, like vegetables, that can help you achieve a balance.

More so, if you’re concerned about the calories in fried rice, here are some things you can do to make it healthier:

  • Use brown rice instead of white rice (since it has high levels of fiber and nutrients). 
  • Add plenty of vegetables (to increase the nutrient content and reduce the calorie density).
  • Avoid adding too much oil or high-fat ingredients (choose leaner meats to keep the fat content under control).

SEE: Can You Make Fried Rice With Fresh Rice or Not?

Will You Lose Belly Fat if You Don’t Eat Rice?

No, you won’t. No evidence suggests that avoiding rice will help reduce belly fat. Rice may even be a healthy food to include in your diet, as it is a good source of complex carbohydrates and other nutrients. 

However, suppose you are trying to lose weight or reduce belly fat specifically, limiting your intake of high-calorie foods like fried rice may help you achieve your goals faster.

You’ll agree that portion control is important when it comes to weight loss. Hence, consuming smaller portions of fried rice or eating it occasionally can help you stay on track with your goals.

How Much Rice Should You Eat Daily to Lose Weight?

There is no clear answer to this question because everyone’s diet and weight loss goals vary. However, some experts recommend limiting rice intake to 1-2 cups daily if you’re trying to lose weight. 

If you need a specific weight loss diet, it may be helpful to speak with a registered dietitian or nutritionist who can tailor a plan that fits your needs.

Does Fried Egg Make You Fat When Added to Fried Rice?

No, it doesn’t. Eggs are a healthy food to include in your diet, as they are a good source of protein and other nutrients. 

Keep in mind that the dish may still be high in calories depending on how it is prepared. For instance, the calorie content of fried rice will depend on several factors. This includes the type and amount of oil used, as well as the addition of meats and vegetables. 

Therefore, it is important to focus on portion control and healthy ingredients when preparing egg-fried rice.

How Many Calories Are in 1 Plate of Fried Rice?

The calorie content of fried rice varies depending on the ingredients used. For example, a plate of plain (white rice) fried rice may contain fewer calories than a plate of shrimp fried rice. 

However, as a standard, a serving has about 250 calories.

Suppose you’re trying to lose weight or maintain a healthy weight. In that case, it’s generally recommended to limit your intake of high-calorie foods like fried rice.

SEE: How to Reheat Fried Rice Perfectly

Should You Adopt a 7-Day Rice Diet Plan?

There is no such thing as a one-size-fits-all diet, and a rice diet might not be for you. However, some people may succeed with a rice diet plan if it is tailored to their needs. 

Start by speaking with a registered dietitian or nutritionist before you commence any weight loss plan. 

Also, it’s important to focus on eating healthy overall and getting regular exercise, even if you’re following a specific diet plan.


Can you eat fried rice daily?

No, you shouldn’t. Fried rice is generally high in calories and carbs, which can lead to weight gain if you eat too much of it. Moderation is key.

SEE: If It Is Bad to Eat Rice Every Day

Does fried rice count as fried food?

Yes, it counts because it’s stir-fried in oil.

Is fried rice bad for your heart?

No, it’s not. Although, fried foods are generally bad for the heart because they tend to be high in saturated and Trans fats. 

The fact remains that if you prepare fried rice with less oil and nutrient-rich ingredients, you’ll be able to achieve a balance that wouldn’t raise your cholesterol levels and increase your risk of heart disease.


If you were concerned about how fried rice affects your health, you now have all the answers you need. It is easy to cook, requires minimal ingredients, and can be paired with nutrient-rich foods like eggs.

Still, craving this delectable cuisine? Feel free to indulge in moderation.

Thank you for reading.

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