Plain rice vs veg fried rice: calories and protein compared
Short answer: for fat loss pick plain 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 | Plain rice | Veg fried rice |
|---|---|---|
| Serving | 1 katori · 150 g | 1 plate |
| Calories | 195 kcal | 377 kcal |
| Protein | 5 g | 7 g |
| Carbs | 42 g | 61 g |
| Fat | 0 g | 10 g |
| Protein per 100 kcal | 2.3 g | 1.9 g |
| Calories from fat | 0% | 24% |
What the numbers say
- Veg fried rice has 182 kcal more a serving than plain rice. One serving of veg fried rice has the calories of about 1.9 servings of plain rice.
- Veg fried rice has more protein: 7 g vs 5 g.
- For protein per calorie, plain rice wins with 2.3 g per 100 kcal.
Which to pick
- Losing fat: Plain 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.