Calorie Chart / Trimmings / Cantonese fried rice
How Many Calories Are in Cantonese fried rice?
Calculation of the nutritional value & Recommended Dietary Intake of Cantonese fried rice
For g and a calorie requirement of kcal
| Calories 280 kcal | Proteins 9.6 g | Lipids 2.8 g | Carbohydrates 54 g |
| 14% | 13% | 4% | 20% |
Health benefits of Cantonese fried rice
Cantonese fried rice - 100g
Calories 140 kcal
Proteins 4.8 g
Lipids 1.4 g
Carbohydrates 27 g
Cantonese fried rice is generally classified as a moderate-calorie dish: 140 kcal per 100 g. Those calories come mainly from complex carbohydrates in rice, with additional calories supplied by eggs, peas, and small dices of pork or ham. Mentioning calories several times is useful for anyone comparing daily calorie allowances and looking for a practical, filling option that does not exceed the calorie budget.
Beyond calories, this recipe delivers interesting micronutrients. The egg provides vitamin B12, selenium, and choline; green peas bring vitamin K, folate, and manganese; carrots add provitamin A (beta-carotene). The small pieces of pork offer iron and zinc, while the soy sauce seasoning contributes a little sodium and potassium. Altogether, Cantonese fried rice supplies a balanced mix of proteins (about 4.8 g/100 g), modest lipids (1.4 g/100 g), and ample carbohydrates (27 g/100 g) for sustained energy without excessive calories.
Historically, the recipe was developed to give a second life to day-old rice in Canton (Guangzhou). Stir-frying at a high temperature limits oil absorption, which helps keep calories lower than many Western-style fried rice versions. Knowing these historical details can help the diner understand why the calories of authentic Cantonese fried rice stay reasonable compared with richer take-away versions that boost calories with extra oil or fatty meats.
Tips for incorporating Cantonese fried rice into a balanced diet
To keep calories in check while enjoying Cantonese fried rice, serve a 200 g portion (≈ 280 kcal) alongside a large helping of steamed broccoli or sautéed snow pea pods. This combination adds fiber and volume without many extra calories, making the whole plate more satisfying for fewer calories overall.
If you cook the dish yourself, replace white rice with brown rice or even quinoa for extra fiber; that swap hardly changes calories but slows carbohydrate absorption. To boost proteins without piling on calories, fold in diced chicken breast or a handful of shrimp and prawn toward the end of stir-frying. Removing visible fat from ham and limiting added oil to one teaspoon keeps calories under control while preserving flavor.
For a full Asian-inspired menu that respects calories, start with a clear miso soup (very few calories), enjoy a moderate plate of Cantonese fried rice, then finish with fresh slices of pineapple. Compared with a high-calorie dessert, this sequence saves hundreds of calories yet feels complete and festive.
Finally, remember that pairing Cantonese fried rice with sugary beverages can double the calories of the meal. Opt for water, unsweetened tea and herbal tea, or sparkling water with lemon instead, so you can reserve your calories for the dish itself.
Frequently Asked Questions
- How many calories are in Cantonese fried rice?
- 140 kcal per 100 g.
- Is Cantonese fried rice high in calories compared with plain rice?
- It contains more calories than plain rice because of eggs, peas, and ham, yet at 140 kcal/100 g it stays moderate in calories versus many mixed dishes.
- What is the macronutrient profile of Cantonese fried rice?
- Per 100 g you get 4.8 g proteins, 1.4 g lipids, and 27 g carbohydrates, contributing to its 140 calories.
- Can I lower the calories when cooking it at home?
- Yes: use non-stick cookware, measure oil (1 tsp = 40 calories), add more vegetables, and choose lean diced turkey cutlet instead of fatty pork, and you can shave 20–30 calories per 100 g.
- Does reheating Cantonese fried rice change its calories?
- Reheating does not create or remove calories; only moisture may evaporate, making the same calories slightly more concentrated per gram.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
