Curd rice vs egg fried rice: calories and protein compared
Short answer: for fat loss pick egg fried rice; for muscle gain egg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Curd rice | Egg fried rice |
|---|---|---|
| Serving | 1 katori · 200 g | 1 plate |
| Calories | 231 kcal | 507 kcal |
| Protein | 6 g | 20 g |
| Carbs | 38 g | 59 g |
| Fat | 5 g | 20 g |
| Protein per 100 kcal | 2.6 g | 3.9 g |
| Calories from fat | 21% | 36% |
What the numbers say
- Egg fried rice has 276 kcal more a serving than curd rice. One serving of egg fried rice has the calories of about 2.2 servings of curd rice.
- Egg fried rice has more protein: 20 g vs 6 g.
- For protein per calorie, egg fried rice wins with 3.9 g per 100 kcal.
- They suit different diets: curd rice is vegetarian and egg fried rice is eggetarian.
Which to pick
- Losing fat: Egg fried rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Egg 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.