Is veg fried rice good for muscle gain?
Not for protein. It is fuel for training. One serving (1 plate) has 377 kcal and 7 g protein.
377kcal
7 gprotein
61 gcarbs
10 gfat
Why
- 1.9 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 377 kcal a serving is 13% of a 2,800 kcal bulking day, and 7 g is 5% of 140 g protein.
- With 61 g carbs it is good fuel before or after training.
The portion to aim for
Even 1½ plate gives 11 g protein (566 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ plate | 189 | 4 g |
| 1 plate | 377 | 7 g |
| 1½ plate | 566 | 11 g |
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g