Quick Answer
The number of calories in takeaway egg fried rice can vary greatly depending on the ingredients and cooking methods used. On average, a serving of takeaway egg fried rice contains around 500-800 calories. Factors like the amount of oil, eggs, and vegetables can impact the calorie count. Fried rices from Chinese takeaways tend to be on the higher end, while lighter options are available from some Thai and Vietnamese restaurants.
What Ingredients Are Usually in Takeaway Egg Fried Rice?
Egg fried rice from a takeaway restaurant is typically made with:
- Cooked white rice
- Eggs
- Oil for frying, often vegetable oil
- Soy sauce
- Sesame oil
- Garlic and ginger
- Vegetables like peas, carrots, corn, onions, etc
- Meat or protein like chicken, pork, shrimp (optional)
The ingredients can vary between restaurants. For example, some versions may contain oyster sauce or MSG. The type and amount of vegetables and protein also differ. Simple egg fried rices may just contain peas and carrots, while more elaborate ones can have broccoli, mushrooms, baby corn etc.
Calories in the Main Ingredients
Here’s a look at the approximate calories in the main ingredients in a serving of takeaway egg fried rice:
White Rice
A cup of cooked white rice has around 205 calories. Fried rice is made with pre-cooked rice, so the calorie count is similar.
Eggs
A large whole egg contains about 72 calories. Egg fried rice normally contains at least one whole egg per serving. Some recipes call for two eggs.
Oil
Oil is used to stir-fry and coat the rice. A tablespoon of vegetable oil has around 120 calories. Most takeaway egg fried rices use at least a couple tablespoons of oil. Deep-fried versions absorb a lot more.
Soy Sauce
A tablespoon of regular soy sauce has about 10 calories. Egg fried rice may have around 1-2 tablespoons.
Sesame Oil
Sesame oil adds flavor. One teaspoon contains about 40 calories.
Garlic and Ginger
Garlic and ginger provide aromatic flavor. A clove of garlic or teaspoon of grated ginger has 5-10 calories.
Vegetables
Non-starchy mixed vegetables add 50-100 calories per cup. Takeaway fried rice may contain around 1/2 to 1 cup.
Meat/Protein
If included, protein items like chicken, pork, shrimp or tofu can range from 70-170 calories per serving.
Standard Serving Sizes
A typical serving size of takeaway egg fried rice is around 1 1/2 to 2 cups. This is the standard plate or container size at most restaurants.
At Chinese, Thai and Vietnamese restaurants, servings are often large to provide value for money. A single plate can sometimes contain up to 3 cups of fried rice.
More health-conscious establishments may reduce their serving sizes to 1 cup. The smaller portion will have fewer calories.
How Many Calories Are in 1 Cup of Takeaway Egg Fried Rice?
Based on the typical ingredients and amounts used in takeaway egg fried rice, 1 cup (about 190g) contains approximately:
- White rice: 205 calories
- 1 whole egg: 72 calories
- Oil: 120 calories
- Soy sauce: 5 calories
- Sesame oil: 20 calories
- Garlic & ginger: 5 calories
- Mixed veggies: 25 calories
- Chicken: 85 calories (optional)
Total: Around 535 calories per cup of takeaway egg fried rice on average.
This number can vary based on the exact ingredients and cooking method. More oil or additional eggs and protein will increase the calories.
Calories in Different Takeaway Egg Fried Rice Dishes
Here are some estimates for the calories in popular takeaway egg fried rice dishes based on average serving sizes:
Chinese Takeaway Egg Fried Rice
Serving size: Around 2 cups
Calories: 700-900
Chinese takeaways tend to make their fried rice quite oily and with larger portions, boosting the calorie count. A 2 cup serving can range from 700-900 calories.
Thai Takeaway Egg Fried Rice
Serving size: Around 1 1/2 cups
Calories: 500-700
Thai style egg fried rice often contains fresh vegetables like tomatoes, broccoli and less oil than Chinese versions. A smaller 1 1/2 cup serving has 500-700 calories.
Vietnamese Takeaway Egg Fried Rice
Serving size: Around 1 1/2 cups
Calories: 475-675
Vietnamese takeaway fried rice normally uses less oil and more vegetables like carrots, corn and peas. With slightly smaller portions, calories range from 475-675 per serving.
How to Estimate Calories in Takeaway Fried Rice
It’s hard to determine the exact number of calories in takeaway fried rice, since recipes vary between restaurants. But you can make an educated guess based on these factors:
- Check serving size – Larger portions mean more calories.
- Estimate oil used – The more greasy it looks, the more oil has been added.
- Type of vegetables – Lots of starchy veggies like corn raises calories.
- Extra additions – Ingredients like cashews, pork, shrimp etc further increase calories.
- Type of restaurant – Chinese takeaways tend to have higher-calorie fried rice than Thai or Vietnamese.
Aim for egg fried rice dishes with lots of vegetable mix-ins and request for light oil to reduce the calorie count.
Healthiest Way to Order Takeaway Egg Fried Rice
Here are some tips to lighten up takeaway egg fried rice and make it a healthier choice:
- Ask for brown rice instead of white rice if available – more fiber and nutrients.
- Request for no oil or light oil.
- Get extra vegetables instead of meat.
- Choose tofu or shrimp instead of higher-calorie meats.
- Ask for sauce on the side and use sparingly.
- Share or take half home for two meals.
- Enjoy with a side salad instead of deep-fried appetizers.
While takeaway fried rice is convenient, making it at home can be an even healthier option. Homemade allows you to control ingredients and portions.
Healthier Homemade Fried Rice
To lighten up egg fried rice at home:
- Use brown or cauliflower rice instead of white.
- Use only 1-2 teaspoons oil.
- Boost veggies like onions, peas, carrots, beans, peppers, zucchini.
- Try lighter proteins like prawns, chicken, or tofu.
- Flavor with garlic, ginger, soy sauce, sesame oil.
- Serve in single portions instead of family-style.
Cooking egg fried rice yourself allows endless possibilities for creating a nourishing low-calorie meal.
Other Tips for Healthy Takeaway Fried Rice
If ordering takeaway egg fried rice, keep it healthy by:
- Going for lunch or small sizes.
- Choosing restaurants known for less oil and MSG.
- Skipping deep-fried starters and sugary drinks.
- Pairing with a vegetable-based soup or salad.
- Asking for a takeaway container to share leftover rice.
- Splitting with a friend or partner.
While not the healthiest takeaway choice, egg fried rice in moderation can be part of a balanced diet. Be mindful of portions and accompaniments to keep calories in check. Homemade versions open up more possibilities for healthy ingredients and cooking methods.
The Bottom Line
So how many calories are in takeaway egg fried rice? On average, a 1 1/2-2 cup serving contains around 500-800 calories. But the count can range widely from 300 calories for a small light portion to 1000+ calories for an extra-large oily version. Pay attention to portion sizes, oiliness, and ingredients to estimate calories. Lighten up your order by asking for less oil, extra veggies, and skipping deep-fried items. Making your own healthy fried rice at home gives you full control over nutrition.
