Fried Rice vs White Rice: Calories and Nutrition Compared (2026)

Fried rice has 4.0 g of protein compared to 2.7 g in white rice. Fried rice contains 174 calories, while white rice has 130 calories.

Fried rice and white rice are popular staples in many cuisines, each offering distinct nutritional profiles. Understanding their differences can help in making informed dietary choices.

What Is the Difference Between Fried Rice and White Rice?

Fried rice is a dish made from pre-cooked rice stir-fried in a wok or frying pan, often mixed with vegetables, eggs, or meat. It is typically seasoned with soy sauce and other flavorings. White rice is a refined grain that has had its husk, bran, and germ removed, resulting in a soft texture and mild flavor. It is commonly used as a side dish or base for various meals.

Fried Rice vs White Rice: Nutrition Side by Side

The following table provides a side-by-side comparison of fried rice and white rice based on their nutritional content.

Nutrient (per 100 g)	Fried rice	White rice (cooked)
Calories	174 kcal	130 kcal
Protein	4.0 g	2.7 g
Carbs	32.8 g	28.2 g
Sugar	0.6 g	0.1 g
Fat	3.0 g	0.3 g
Fiber	1.1 g	0.4 g
Sodium	387 mg	1 mg

Which Is Better, Fried Rice or White Rice?

For weight loss: White rice has fewer calories at 130 compared to 174 in fried rice, making it a better option for weight loss.

For muscle and protein: Fried rice offers more protein at 4.0 g per 100 g, while white rice contains 2.7 g.

For low-carb or low-sugar: Fried rice has higher carbohydrates at 32.8 g and sugar at 0.6 g compared to white rice's 28.2 g of carbs and 0.1 g of sugar.

How to Track Fried rice and White rice Accurately

Portion sizes and macronutrient content can be easy to misjudge, especially with mixed dishes like fried rice. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

All numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on a per-100g basis. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Fried rice has 4.0 g of protein, while white rice has 2.7 g.

Which has fewer calories?

White rice has 130 calories, whereas fried rice has 174 calories.

What is the carbohydrate content in fried rice?

Fried rice contains 32.8 g of carbohydrates per 100 g.

What is the sugar content in white rice?

White rice has 0.1 g of sugar per 100 g.

How much fat is in fried rice?

Fried rice contains 3.0 g of fat per 100 g.

What is the fiber content in white rice?

White rice has 0.4 g of fiber per 100 g.

Key Takeaways

• Fried rice has 174 calories per 100 g.
• White rice has 130 calories per 100 g.
• Fried rice contains 4.0 g of protein.
• White rice contains 2.7 g of protein.
• Fried rice has 32.8 g of carbohydrates.
• White rice has 28.2 g of carbohydrates.