Lemon rice vs veg fried rice: calories and protein compared
Short answer: for fat loss pick lemon rice; for muscle gain veg fried rice does more. The numbers are per usual serving, so check the serving sizes in the table.
| Per serving | Lemon rice | Veg fried rice |
|---|---|---|
| Serving | 1 katori · 180 g | 1 plate |
| Calories | 306 kcal | 377 kcal |
| Protein | 7 g | 7 g |
| Carbs | 45 g | 61 g |
| Fat | 11 g | 10 g |
| Protein per 100 kcal | 2.3 g | 1.9 g |
| Calories from fat | 32% | 24% |
What the numbers say
- Veg fried rice has 71 kcal more a serving than lemon rice. One serving of veg fried rice has the calories of about 1.2 servings of lemon rice.
- Protein is about the same (7 vs 7 g).
- For protein per calorie, lemon rice wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Lemon rice, because it gives more protein for each calorie, which keeps you full and protects muscle.
- Building muscle: Veg 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.