Is fried rice healthy?

Fried rice


Fried rice often has around 1000 calories

Going to the Chinese has long been part of everyday life for many. But unfortunately there are real calorie traps behind the dishes. Fried noodles or fried rice with vegetables, chicken and eggs come in as much as 1000 calories. The dishes often look so harmless. Fried rice with vegetables and chicken - what's in it? As so often, it depends on the preparation. Often the Chinese stir-fry fried rice with plenty of oil and fatty sauces, so that the calories skyrocket. Therefore, as is so often the case: it is best to prepare fried rice yourself at home, because then you will know what is really in it.

Save calories with fresh vegetables and lean chicken in fried rice

Fried rice is one of those recipes that are quick and easy to make. With fresh vegetables, egg, and low-fat chicken, this recipe is healthy and low in calories. At 408 calories per serving, my fried rice recipe is significantly lower in calories than the Chinese dish. So my low-calorie recipe doesn't even get half the calories.

I find it remarkable how many calories can be saved through a healthy, low-calorie preparation of a recipe. It often tastes much better than in a restaurant. Not to mention the many carcinogenic substances such as glutamate, which are often added outside of the home.

Low-calorie recipe for fried rice with vegetables

I used a lot of fresh vegetables in my fried rice recipe. This makes this dish rich in nutrients and vitamins and therefore very healthy and low in calories. Seared low in fat, this fried rice recipe is very low in calories.

Traditionally, fried rice is fried with an egg. However, if you want to save the calories for the egg in fried rice, I also have a recipe variant without egg for you.

Additionally, lean chicken can be added to the fried rice recipe. This keeps the fried rice low in calories and contains a lot of important animal proteins. The vegetarians among you can of course prepare the fried rice without chicken. Here I have a low-calorie recipe for fried rice without eggs, meat and lots of fresh vegetables.


  • 50g rice (180 kcal)

  • 100g carrots (peeled) (33 kcal)

  • 100g mung bean sprouts (24 kcal)

  • 100g paprika (31 kcal)

  • 100g bamboo shoots (27 kcal)

  • 50g sugar snap peas (23 kcal)

  • 1 spring onion (14 kcal)

  • 1 teaspoon honey (32 kcal)

  • 1 teaspoon soy sauce (4 kcal)

  • 1 teaspoon sesame oil (40 kcal)

  • Salt pepper


  • Cook rice in salted water according to the instructions.
  • Peel the carrots and cut into small pieces together with the peppers and spring onions, season and fry briefly.
  • Add the mung bean sprouts, sugar snap peas and bamboo shoots.
  • For the sauce, mix the honey, soy sauce and sesame oil and pour over the vegetables.
  • Add rice and fry for about 5 minutes.