Fried brown rice

Dinner

Item Rating: 71/100

1 serving (150 grams) contains 215 calories, 5.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		286.7
% Daily Value*
Total Fat		6.7 g	8%
	Saturated Fat	1.3 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		533.3 mg	23%
Total Carbohydrates		60 g	21%
	Dietary Fiber	4 g	14%
	Sugars	1.3 g
protein		6.7 g	13%
Vitamin D		0 mcg	0%
Calcium		26.7 mg	2%
Iron		2 mg	11%
Potassium		200 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 60 cal (18.4%)

Protein: 26 cal (8.2%)

Carbs: 240 cal (73.4%)

About Fried brown rice

Fried brown rice is a savory dish commonly associated with Asian cuisines like Chinese, Thai, and Japanese. It is prepared by stir-frying cooked brown rice with ingredients like vegetables, eggs, soy sauce, and sometimes proteins such as chicken, shrimp, or tofu. Brown rice is a whole grain, retaining its nutrient-rich bran and germ layers, offering more fiber, vitamins, and minerals compared to white rice. A one-cup serving of cooked brown rice provides about 215 calories, 45g of carbohydrates, and 3.5g of fiber, along with essential nutrients like manganese, magnesium, and selenium. When stir-fried with nutrient-dense vegetables, fried brown rice becomes a well-rounded meal containing complex carbohydrates, protein, and healthy fats.

Health Benefits

• Rich in manganese, which supports bone health and metabolism (1 cup cooked provides 88% of the RDI).
• Contains dietary fiber that promotes digestion and may reduce cholesterol levels (3.5g per cup of cooked brown rice).
• Provides magnesium, a mineral important for nerve function and muscle contraction (21% of the RDI per cup).

Dietary Considerations

Allergens: Contains soy (from soy sauce), gluten (if soy sauce contains wheat), eggs (if included)

Suitable for: Vegetarian (if prepared without meat), vegan (if no animal products or eggs are used), whole-food diets

Not suitable for: Low-carb diets, gluten-free diets (if using regular soy sauce)

Selection and Storage

Store cooked brown rice in an airtight container in the refrigerator for up to 4-5 days. Reheat thoroughly before consuming and avoid leaving it at room temperature for extended periods to prevent bacterial growth.

Common Questions About Fried brown rice Nutrition

Is fried brown rice high in protein?

Fried brown rice contains a moderate amount of protein, typically about 5-6 grams of protein per cup, depending on added ingredients like eggs or tofu. While not a high-protein food, it can contribute to your daily protein intake, especially when paired with other protein-rich additions.

Can I eat fried brown rice on a keto diet?

Fried brown rice is not suitable for a keto diet due to its high carbohydrate content, with approximately 45 grams of net carbs per cup. Those following keto should opt for alternatives like cauliflower rice for a lower-carb option.

What are the health benefits or concerns of fried brown rice?

Fried brown rice offers more fiber and micronutrients compared to white rice, including magnesium, phosphorus, and B vitamins. However, frying can increase its calorie and fat content if excessive oil is used. Moderation is important to maintain a balanced diet.

What is the recommended serving size for fried brown rice?

A typical serving size of fried brown rice is about 1 cup, which provides roughly 215-250 calories depending on added oils or protein. Pairing it with vegetables and lean protein creates a well-balanced meal without overconsumption.

How does fried brown rice compare to fried white rice?

Fried brown rice is nutritionally superior to fried white rice, offering more fiber (around 3.5 grams per cup) and micronutrients like magnesium and selenium. However, both types can be high in calories and fat if fried in excess oil, so it’s best to prepare them with minimal oil and plenty of vegetables for added nutrition.

Data Sources & Scientific References