Is White Rice Healthier Than Fried Rice?

Yes, white rice is healthier than fried rice. White rice contains about 130 calories, while fried rice contains twice as many calories amount. Fried rice loses most of the water-soluble nutrients during frying, whereas white rice retains these water-soluble nutrients and these nutrients are used by the body to regulate the blood pressure.

Even though some people believe it is better to avoid white rice because it is a high glycemic carb meal, it is not so bad as it is preferable to fried rice. Fried rice can set you back 450 calories and 14 grams, that is quite a lot to be taken in just one sitting.

Rice is a very healthy food, whether boiled or fried, the dish is loved by many and is very versatile. However, there are so many things to know about white rice and fried rice.

In this article, I will compare white rice and fried rice, also see the pros, the cons, and know which is preferable for your health.

What is White Rice?

This is a type of milled or processed rice that has its husk, bran, and germ removed. This alteration extends its shelf life, makes it easier to digest but also changes its taste and texture.

White rice loses many nutrients during the milling process, but it is often enriched with some nutrients during processing to help replace the lost vitamins and minerals.

Pros of Eating White Rice

When white rice is taken moderately, there are a vast amount of benefits associated with them, some of these benefits are;

1. It Provides Energy

Since white rice is rich in carbs, it provides a lot of energy that your body and brain need to perform at optimal capacity.

2. White Rice is Easy to Digest

It is easier for your body’s metabolism to digest white rice as they do not contain Phytic acid and other anti-nutrients which causes digestive issues. Most athletes go for white rice for this reason, as it also provides them energy which they also need.

3. Keeps Your Guts Healthy

When eating white rice, you get a hefty dose of soluble fiber known as “butyrate”. Butyrate can boost your gut health by reducing inflammation.

4. Improves Colon Health

The resistant starch present in white rice can lead to the formation of fatty acids that help your colon to stay healthy. These fatty acids also decrease the risk of colorectal cancer.

Cons of Eating White Rice

1. Issue of Flatulence

White rice makes your stomach full easily and may make you feel bloated. Going straight to bed after eating white rice is not good for you as it may make you flatter.

2. Increase in Sugar Level

The high quantity of starch present in white rice may be bad for you if you consume it in excess as it may increase your sugar levels and increase the risk of diabetes.

3. Weight Gain

Cooked white rice contains high calories and this may further result in excess and uncontrolled weight gain.

SEE: How To Lose Weight With Green Tea

What is Fried Rice?

Fried rice is a variety of rice that is filled with flavor, it can be made using cooked rice or leftover rice which is later stir-fried with vegetables, meats, or soy sauce. While the dish has the potential to be healthy, it depends on how it is prepared.

If you order from commercial sellers, odds are that it is filled with calories and salt, as there are high amounts of oil and soy sauce used in the preparation in order to add flavor.

SEE: This Healthy Recipe for Egg-fried Rice

Pros of Eating Fried Rice

1. Contains Powerful Antioxidants

Fried rice is a source of antioxidants, and these antioxidants are very helpful in fighting bacteria and keeping healthy skin health.

2. Source of Energy

Rice is generally a great energy source as it contains carbs and fried rice has lots of carbs present in them. These carbs are good as they provide energy for your body.

3. Muscle Formation

The carbs in fried rice also help in the formation of muscles in the body.

Cons of Eating Fried rice

1. Excess Fat

The fat present in the rice, oil, and soy sauce used in stir-frying fried rice may cause your body to accumulate fat and this may also lead to clogged arteries.

2. Excess Calories

Fried rice contains over 320 calories which may cause excess weight gain and also put your heart health at risk.

3. Increased Blood Pressure

The soy sauce used in frying contains a significant amount of amines, histamine, and tyramine. These substances may have toxic effects which may lead to dizziness, itching, stomach pain, and increased blood pressure levels.

4. May Cause Hypertension

Fried should not be a regular staple as it may cause hypertension, and this may increase the risk of other heart diseases.

Which is Healthier, White Rice or Fried Rice?

As earlier mention, when white rice is milled, it loses its nutrients which are later re-added during processing, which makes white rice nutritious. Fried rice can be healthy if you prepare it yourself, but it still contains more fat and carbs than white rice.

White rice contains about 130 calories, while fried rice contains about 320 calories. Remember fried rice is just white rice that has been stir-fried with other ingredients. These ingredients like oil and soy sauce adds more calories and fat to your meal.

So overall, White rice is a much healthier option than fried rice.

Which is the Easiest to Prepare?

Making white rice is as simple as putting water and rice in a pot and cooking it. Making fried requires more time, precision, and ingredients.

So of course, it is a pretty simple answer, white rice is easier and more time-efficient to make.

SEE: The Difference Between Parboiled and White Rice


Is fried rice good for weight loss?

Generally, fried rice will not help you lose weight.

What is the healthier kind of rice?

Brown rice tends to be the healthiest option as it contains extra nutrients, protein and fiber.

Which of them tastes better?

Fried rice tastes better than white rice. White rice is usually used to accompany flavor-based dishes such as curries, sauce and stew. It doesn’t have a particularly strong taste. Fried rice however, is made in a way that it can be eaten on its own or often mixed with other dishes as added flavor.


In terms of taste, it depends on personal preference, but health-wise, white rice is healthier than fried rice as it contains less fat and calories and digest quicker than fried rice.

So you can calm your nerves and enjoy your white rice to the fullest. According to the food and agricultural science organization of the United States, twenty percent of the daily calories comes from rice. But remember to eat in smaller ratio.

I hope you enjoyed this article. If you did, you should also see if fried rice is good for your health.

Thank you for reading.