How many calories are in egg rice?

A 1-cup serving of egg rice weighs 166 g and comes to 289 calories. Per 100 g it runs 174 calories, which puts it in the same band as most cooked grain dishes with oil in the pan. The egg shows up in the cholesterol line, not the calorie line.

You'd need to walk about 58 minutes to burn the 289 calories in a 1-cup (166 g) serving.

On this page

• Egg rice quick facts
• US servings, from one ounce to a takeout pint
• Takeout, chicken, shrimp and the meatless baseline
• Sodium is the row that moves fastest
• How does egg rice compare?
• Most popular egg rice brands
• Egg rice FAQs

Egg rice quick facts

The record behind every number on this page is USDA FNDDS 2708951, "Rice, fried, meatless", food code 58150110 from the 2021-2023 survey cycle. That record is the closest match to what Americans call egg rice: fried rice with no meat in it, whose 18 mg of cholesterol per 100 g can only have come from egg. It also carries its own household measure, one cup at 166 g, so the serving column below is a USDA weight rather than a guess.

USDA does not publish added sugars or trans fat for mixed dishes in FNDDS, so those two label rows are absent here rather than estimated.

% Daily Value is based on a 2,000-calorie diet.

Two rows worth pulling out of the small print: cholesterol is 18 mg per 100 g, or 30 mg a cup, which is 10% of the Daily Value and the clearest fingerprint of the egg. Potassium is 69 mg per 100 g, 115 mg a cup, a thin 2%. The Daily Values used here are the FDA reference amounts for a 2,000-calorie diet.

US servings, from one ounce to a takeout pint

Only the 1-cup row and the 100 g row are USDA figures. The ounce, the half cup, the cup and a half and the pint are our own arithmetic from the USDA 100 g value, not USDA servings, which is why the half cup lands on a clean 144 rather than a labeled number.

The pint is the row most people actually eat. A standard white takeout carton holds close to two cups, and at 578 calories it is a meal on its own before the entree it came with. If you are eating egg rice as a side, the half cup at 144 calories is the portion that behaves like a side.

Takeout, chicken, shrimp and the meatless baseline

Here is the thing almost nobody flags. The meatless record and the not-further-specified record are identical per 100 g at 174 calories, yet USDA measures a cup of the first at 166 g and a cup of the second at 198 g. Same food, same density, and the cup jumps from 289 to 345 calories purely on how densely the scoop packs. Thirty-two grams of rice is the entire difference, and it is a measuring artifact, not a recipe change.

The second surprise is how little the meat matters to calories. Across all six fried rice records the spread is 166 to 179 calories per 100 g - thirteen calories from the leanest shrimp version to the fattiest pork one. What the meat changes is protein: 3.84 g per 100 g without it, 7.28 g with chicken, 6.68 g with shrimp. If you want the rice to hold you until dinner, adding protein costs almost nothing in calories.

Skipping the pan entirely is the only move that changes the math. Plain white rice tossed with soy sauce is 117 calories per 100 g, 57 fewer than fried, because the oil never enters the picture.

Frozen supermarket versions sit on both sides of the USDA figure. InnovAsian Cuisine Fried Rice is 183 calories per 100 g, or 220 for its 1-cup 120 g label serving, while Wegmans Vegetable Fried Rice is 138 and Tai Pei Combination Fried Rice runs 157 per 100 g, which works out to 490 for the whole 312 g package.

Sodium is the row that moves fastest

One cup of egg rice delivers 599 mg of sodium, 26% of the FDA Daily Value of 2,300 mg, against 6.4 g of protein, which is 13%. Sodium climbs at exactly twice the rate protein does. Eat the takeout pint and you are at roughly 1,200 mg from a side dish - more than half a day's allowance before the entree lands.

That 599 mg is about a quarter teaspoon of table salt, and it comes from the soy sauce rather than the rice. The older restaurant sample in USDA's SR Legacy set, fried rice without meat, is saltier still at 387 mg per 100 g.

Fiber is the other weak row: 1.1 g per 100 g, 1.8 g a cup, 7% of the Daily Value. That is what white rice does. MyPlate's guidance on grains is to make at least half of them whole grains, and fried white rice is not one of them. If you are watching sodium, the half-cup side at 300 mg is the version that keeps the day's budget intact; if you are watching fiber, the vegetables you stir in do more than the rice ever will. The general framework for both sits in the Dietary Guidelines for Americans.

How does egg rice compare?

Our take: on a per-gram basis these four are almost the same food, spanning 166 to 174 calories per 100 g. Every gap in the calorie column is a gap in serving weight - 137 g, 166 g, 198 g - which means the scoop decides your number, not the menu description. For weight loss, order any of them and weigh out a cup at home. For staying full, shrimp fried rice is the pick: it is the lightest per gram at 166 calories and still carries 6.68 g of protein per 100 g, nearly double the meatless version.

Most popular egg rice brands in the United States

Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.

Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.

Egg rice FAQs

Similar foods

• Omelet — 305 cal for 3-egg omelet
• Egg — 72 cal per large egg
• Crepe — 179 cal per crepe
• Pancake — 423 cal for 3 medium pancakes
• Toast with butter — 100 cal per slice with butter
• Shrimp Tempura Roll — 432 cal per roll, 8 pieces

Count it without the math

Point the camera at the carton and BodyPal counts the rice for you, egg and all.