Fried Rice
Moderate nutritional value
Stir-fried rice with vegetables and egg.
Fried rice is cooked, usually day-old rice stir-fried in oil with egg, peas, carrot and green onion, seasoned with soy sauce and often mixed with chicken, pork or shrimp. Most of its energy comes from the white rice and oil; protein is modest, fiber is low and the soy sauce adds sodium. More vegetables, less rice and a lean protein such as chicken or shrimp make a more balanced plate.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5g | 8.9% |
| Fat | 6g | 8.6% |
| Carbs | 24g | 8.0% |
| Simple Sugars | 8.4g | Estimate |
| Complex Carbs | 14.6g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 58g | 2.3% |
| Calories | 168 | 7.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.85 | g | 4.3% |
| Monounsaturated | 3.23 | g | 12.9% |
| Polyunsaturated | 1.68 | g | 12.9% |
| Omega-3 | 0.504 | g | Estimate |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 1.176 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.83 | mg |
| Vitamin E | 0.97 | mg |
| Selenium | 10 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 89.9 | mcg | 10.0% |
| vitamin B1 | 0.047 | mg | 3.9% |
| vitamin B2 | 0.096 | mg | 7.4% |
| vitamin B3 | 0.608 | mg | 3.8% |
| vitamin B6 | 0.112 | mg | 6.6% |
| vitamin B9 | 16.8 | mcg | 4.2% |
| vitamin B12 | 0.12 | mcg | 5.0% |
| vitamin C | 2.83 | mg | 3.1% |
| vitamin D | 0.286 (11 IU) | mcg | 1.9% |
| vitamin E | 0.974 | mg | 6.5% |
| vitamin K | 21.1 | mcg | 17.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28.5 | mg | 2.9% |
| iron | 0.771 | mg | 4.3% |
| magnesium | 18.4 | mg | 4.6% |
| phosphorus | 81.9 | mg | 11.7% |
| potassium | 130 | mg | 5.0% |
| sodium | 320 | mg | 13.9% |
| zinc | 0.697 | mg | 6.3% |
| copper | 0.082 | mg | 9.1% |
| manganese | 0.427 | mg | 18.6% |
| selenium | 10 | mcg | 18.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 116 | mg | 16.6% | 116% |
| Isoleucine | 230 | mg | 16.4% | 123% |
| Leucine | 394 | mg | 14.4% | 103% |
| Lysine limiting | 277 | mg | 13.2% | 92% |
| Methionine | 215 | mg | 20.5% | 150% |
| Phenylalanine | 420 | mg | 24.0% | 164% |
| Threonine | 206 | mg | 19.6% | 132% |
| Tryptophan | 59 | mg | 21.1% | 143% |
| Valine | 297 | mg | 16.3% | 119% |
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Recipe
See full recipeIngredients
- Cooked and chilled rice 400 g
- Eggs 2
- Frozen peas 60 g
- Carrot, finely diced 1 small
- Green onions, sliced 3
- Soy sauce 2 tbsp
- Toasted sesame oil 1 tsp
- Garlic, minced 2 cloves
- Vegetable oil 2 tbsp
Instructions
- 1
Break up the cold cooked rice with your hands so there are no clumps.
- 2
Heat oil in a wok over high heat and scramble the eggs, then set them aside.
- 3
Add a little more oil and stir-fry the garlic, carrot, and peas until just tender.
- 4
Add the rice and stir-fry, pressing it against the wok so it fries and separates.
- 5
Pour in the soy sauce and toss until every grain is coated and lightly toasted.
- 6
Return the eggs to the wok and add most of the green onions.
- 7
Finish with a drizzle of sesame oil, garnish with remaining green onion, and serve hot.