Chinese, fried rice, without meat
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
238
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 180 (75.4%) |
| Fat | 36 (15.3%) |
| Protein | 22 (9.3%) |
| Total | 238 (100%) |
Serving: 1 cup [137g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 81 (59.1%) |
| Carbohydrate | 45 (32.8%) |
| Protein | 5.5 (4.1%) |
| Fat | 4.1 (3.0%) |
| Ash | 1.5 (1.1%) |
| Total | 137 (100%) |
Serving: 1 cup [137g]
Benefits
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Provides carbohydrates from rice which can be an important source of energy. Rice is also gluten-free
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Contains vitamins and minerals from the vegetables like carrots and peas that are often added to fried rice. Vegetables provide antioxidants, fiber and other plant compounds
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Can be relatively low in calories and fat depending on cooking method and amount of oil used. Frying rice adds calories and fat from oil compared to boiled or steamed rice
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Rice is a whole grain which provides some fiber, B vitamins, and minerals. Whole grains have been associated with reduced risk of heart disease and type 2 diabetes
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Vegetable fried rice is a plant-based meal that avoids meat which is high in saturated fat and cholesterol. Plant-based diets are linked to lower risk of obesity, heart disease and some cancers
Risks
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High in calories and fat due to frying. Fried rice is often cooked in oil which adds a lot of calories and saturated fat
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High in sodium. Many Chinese sauces and seasonings used in fried rice are high in sodium which can raise blood pressure over time with frequent consumption
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Lacks nutrients. Without meat or vegetables, fried rice lacks protein, fiber and many vitamins and minerals. It provides mostly empty calories
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Glycemic load. The refined grains in rice cause a sharp rise in blood sugar levels when combined with oil which can increase risk of diabetes and heart disease
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Potential allergens. Soy sauce and other seasonings used in fried rice may contain common allergens like gluten, shellfish or MSG which could trigger reactions
Additional Information
Chinese fried rice without meat is a popular dish enjoyed by many individuals seeking a vegetarian or plant-based option at Chinese restaurants. This flavorful and versatile dish offers several nutritional benefits, but it is important to be aware of potential risks as well.
One of the primary attributes of Chinese fried rice without meat is its high carbohydrate content. The dish is typically made with cooked rice, which provides a significant amount of energy in the form of complex carbohydrates. These carbohydrates are essential for fueling the body and providing sustained energy throughout the day. Additionally, the rice used in Chinese fried rice often contains fiber, which aids in digestion and promotes feelings of fullness.
Another nutritional benefit of Chinese fried rice without meat is its inclusion of various vegetables. This dish typically incorporates a colorful assortment of vegetables such as carrots, peas, bell peppers, and onions. These vegetables are rich in essential vitamins, minerals, and antioxidants that support overall health and well-being. They provide important nutrients like vitamin C, vitamin A, potassium, and dietary fiber, which are crucial for maintaining a healthy immune system, promoting good vision, regulating blood pressure, and supporting digestive health.
Furthermore, Chinese fried rice without meat can be a good source of protein if it includes ingredients like tofu or edamame. Protein is an essential macronutrient that plays a vital role in building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Tofu and edamame are both plant-based sources of protein that can be added to the dish, making it a more balanced and nutritious meal option.
However, it is important to be cautious of certain risks associated with Chinese fried rice without meat. One potential risk is the high sodium content often found in restaurant-prepared dishes. Soy sauce, a common ingredient in Chinese cuisine, is high in sodium and can contribute to an excessive intake if used excessively. High sodium intake has been linked to increased blood pressure and an increased risk of heart disease. Therefore, it is advisable to consume Chinese fried rice without meat in moderation and request reduced-sodium soy sauce, or ask for it to be served on the side, allowing you to control the amount added.
Additionally, Chinese fried rice without meat is often cooked using oil, which increases the calorie content of the dish. While some fat is necessary for the absorption of fat-soluble vitamins and for providing essential fatty acids, excessive consumption of fried foods can lead to weight gain and increased risk of chronic diseases. To mitigate this risk, consider requesting less oil or choosing other cooking methods such as steaming or stir-frying with minimal oil.
In conclusion, Chinese fried rice without meat offers several nutritional benefits, including a good source of carbohydrates, fiber, vitamins, minerals, and potentially protein. However, it is important to be mindful of the risks associated with high sodium content and excessive oil usage. By making informed choices and consuming this dish in moderation, individuals can enjoy the flavors and nutritional benefits of Chinese fried rice without meat as part of a balanced diet.