Chicken fried rice vs veg fried rice: calories and protein compared
Short answer: for fat loss pick chicken fried rice; for muscle gain chicken fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Chicken fried rice | Veg fried rice |
|---|---|---|
| Serving | 1 plate | 1 plate |
| Calories | 471 kcal | 377 kcal |
| Protein | 24 g | 7 g |
| Carbs | 59 g | 61 g |
| Fat | 14 g | 10 g |
| Protein per 100 kcal | 5 g | 1.9 g |
| Calories from fat | 27% | 24% |
What the numbers say
- Chicken fried rice has 94 kcal more a serving than veg fried rice. One serving of chicken fried rice has the calories of about 1.3 servings of veg fried rice.
- Chicken fried rice has more protein: 24 g vs 7 g.
- For protein per calorie, chicken fried rice wins with 5 g per 100 kcal.
- They suit different diets: chicken fried rice is non-veg and veg fried rice is vegan.
Which to pick
- Losing fat: Chicken fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Chicken fried rice, because it brings more protein a serving.
- Either way: the cooking fat moves both numbers most. Halving the oil or ghee is the easiest cut.